Iron Sanctuary

Title: Strength of a Bull, none of the sh*t
Post by: Get-n-fit on June 24, 2013, 03:20:12 PM

I'm not going to be updating everyday, most likely just once a week as now I'm putting my focus toward my bench goals so will only update what I do on bench days, Mondays. I'm still hitting everything else hard and getting great gains, but for this journal I want to focus on my Journey to 405. So with that... Last Monday 6/17-I felt great before my workout so I thought I'd kill it....but unfortunately the weights were just heavy as heck!!

We'll see what happens next Monday. Really depends on if my spotter is available. If not, I may use the Smith rack---yes I realize it's a lot different and eliminates stabilizer muscles, but I find it helpful in getting used to having that much weight sitting on my hands and when my goal is to hit heavy weights that's very important just to get over the mental fear of the weight with out serious risk to my body.

Today-Went Calorie crazy over the weekend, celebrated my daughters bday (it's not until next month, but she is going out of town for a month so we celebrated early) waay too much carbs, but was hoping it would help fuel todays workout, carbs will be reduced during the week to help even my macros and calories back down so I'm only at a 200 surplus. Added creatine back into the game, we'll see how it goes. Flat BB Bench:135x16225x6275x3315x3345x2275x3

Was really hoping to hit 375 again but 345 kicked my butt.

Incline BB bench:135x8225x4245x1275x3300x1225x4135x12

Got a PR with 300, very happy with my incline gains, espeacially considering this is post flat bench. Once I hit 405 on flat, I'm going to switch and start with Incline so I can focus on that. I want to press 315 on incline with ease.

Today- Thursday, had 3 days to rest since Chest day on Monday and wanted to add a little chest work out today...very little.Flat BB:135x10225x10225x9225x8205x8185x8

Was aiming for 5 sets of 225x10....didn't make it as you can see, still had a little soreness in my chest. Today's normally arm day, so I did my arm workout and then 1 set of 40lbs flys x 20 at the end, nice, light and easy. Chest feels good, pumped. I would have liked to have been a little more healed. We'll see how Monday is, I may swap Friday and Thursday work out to allow an extra day for my chest to heal, before doing a light set. Or I may just go lighter on Thursday so I can hit my 10 reps.

7/8Changing my workout up a bit to accommodate some "supps" I'll be taking. Trying to get the most out of them along with my diet. For the time being, higher reps and lower weights, and I'll cycle back to high weight low rep in a month, want to try to up my reps at lower weights and work a little more volume and hypertrophy. We'll see how it goes. Anywhere you see "/" indicates a drop set...holy hell these are killers!BB Flat bench:135x20185x12 /135x16225x5/135x10275x2/135x10

BB incline:135x8225x5245x4245x4/135x8

DB Bench:These are super setted with 45 lb Bent arm DB pull overs, VERY light weight, focusing on something I picked up watching Kai, when reaching back I'm only going until the weight disappears and then coming back up, trying to keep as little work off the back as possible and really focusing on keeping my upper chest flexed the entire time (that gets hard without weight!!, lol) I don't want to lose focus bc of form, that's why the light weight. I'm trying to re-engineer how my body works, I want my arms to move bc my chest is flexing and pulling my arms into position, not bc I'm using my shoulders, back and arms to move the weight. That, in a nutshell is how Kai explains it.

100x4 /45x20100x2/45x1675x6/45x16

And to end with a super f'in pump-

Cable inner chest press (drop the ego-these are to bring out detail work)-again focusing on using my chest to bring my hands together while using as little shoulder, arms,back and body weight as possible. When done right my chest feels very close to exploding and I'm about to puke! lol

40x12/20x2440x10/20x2050x8/20x16

Next week, if I have enough time, I'll continue another 6 sets of Cable chest in reverse order...also depends if I have the energy for it, upping the cals so hopefully I'll have more fuel to burn.example of reverse order, crazy sets.20x24/40x1220x20/40x1020x16/50x8

This high rep work is hell, but per my trainer, I'll trust him. He's an actual pro competitor with the body to back it so I'll trust him.

Sorry guys....been slackin on this journal, still stuck at 375 so changing things up. Was training chest twice a week. One heavy day and then one high rep day. My shoulder went straight to shit so I cut that out, but shoulder wasn't healing. I've cut all decline work out completely and am finally starting to heal. There's just something about the pressure and position decline puts on my shoulders that kills me. I've added more incline work, now. hopefully as the shoulder heals more the lifts will start increasing again. My leg work is all sky rocketing right now and I'm only putting on about 1/2-1lb a week so I'm on the right track. I'll update again once I start progressing on my chest. Hopefully it won't be too long from now.

Shoulder is healed and have been hitting it hard. I've changed my approach to BB'ing and things are going good. I was previously on more of a PL'ing set up...low reps.. heavy weights, but want to compete on stage in BB'ing and found a nice mix of both worlds. To be honest, I found it on youtube via Mike Rashid. I came across one of his chest workouts one day and decided to try it. It's basically super high reps on lower weights, work up to heavy, rep till failure and then lower the weight and rep till failure. With this set up I've bumped my flat bench 275 from 4-6 reps to today's 10 reps, followed with 315 for 4. There is a lot of heavy work in this program and pretty much always to failure. The point is to get as much blood and nutrients into your muscles as possible (pumped) and still do heavy work. Below is todays' workout. While I still want to hit 405, right now I'm focusing on getting as big as possible before Jan when the real work comes and contest prep begins.

Flat BB: 135x20 135x20 225x12 275x10 315x4 225x15

Incline BB: 225x4 245x5 275x1 225x8 135x12

DB slight incline fly: 50x12 70x10 50x6---changed form at this point...another guys was working in and on the upward motion twisted the DB's so the bottoms touched, holy he77 feels like a completely different movement, I can really feel it in the middle lower part of my chest. 50x4 50x6

Thanks guys....never really took a break, just had to quit a few exercises until I figured out what was killing my shoulder.Although I was benching higher a few months ago, my reps are much cleaner and stronger now.

21's are a bitch!!! the partial seem easy as fuark and then when I hit full ROM it felt like my chest was going to explode. When my hands come together on machine flyes my chest was cramping it was flexing so hard. Felt good. I'm going to finish out this year with heavy weight/high reps and then get back to lifting heavy in Jan.

Also- had to quit DB flyes, they are just murder on my shoulders and it was affecting my lifts (and life in general, but the lifts are all that matter, lol) So instead of Flys I'm doing Db presses. I did one light set of flyes at the end and immediately felt it in my shoudlers and quit.

OK, been slacking here, haven't really been tracking my progress, just increasing weekly and playing it by ear. Right now though I am working a 5x5 for chest and really focusing on chest so I'll try to keep this up to date more. Mondays I focus on Flat bench work and Thursdays incline.I'll leave my warm up set out of the equation here.

Flat bench BB:305x5x5!! woohooo, 310 next week!!------these were all pause reps, it's funny how mental the game can get, I had to force myself to pause bc I wasn't sure I'd be able to press it up again, but I was able to every time.

slight incline DB press:110x12120x8120x6

hammer wide chest: (PWO)180x16270x12360x8270x12270x12

cable flys:60x16 / 40x1660x16 / 40x1660x16 / 40x16

Huge pump, weights on the bar are going up, along with the scale (slightly, however I can tighten my belt one notch, so I'm growing the right way!)

Incline work todaytodays 5x5 was rough, I think some of it had to do with my routine switch this week, I usually do back Tuesday so I have a couple days to heal before hitting chest, but my partner couldn't hit back on Tues so we did it yesterday and I could definitely feel it today.

Incline BB270lbs x5x5- pause reps on most, but since my back was so tight a few I just kept the bar moving. it was heavy today, next week 275, hopefully if I follow my regular routine, it will be ok.

Hammer strength Incline (PWO)180x12270x8270x8360x6270x8180x12

Hammer wide chest:180x12270x8270x8270x8360x6 / 270x8 / 180x8 / 90x12

I also did some bi work mixed in there. Huge pump after the wide chest, felt great, numbers are still going up, weight is around 229-230lbs, the added carbs is definitely helping with the cut.

Slight incline DB press100x8120x6120x6Funny how these are so damn heavy after flat bench work, lol

Wide chest hammer strength (PWO):180x12270x8270x8360x6--the f'in grip slide off on the left side handle and the weights came flying down, was lucky no one was hurt. some moron put the grips on with grease so they would slide on easy.....but he didn't figure that they would slide off easy too!!!270x8270x8

That's if for today, for some reason todays session was really long and I was running late for work. Another great dam workout though!! I love seeing weight go up every week.

Incline BB- I'll break the warm up and all down, just incase it helps anyone or if anyones wondering.....most likely if I ever forget....which I will. lolwarm up looks like this--reps vary from day to day, I just go by feel 135x8- slow reps with a long hold on the bottom to really stretch the muscle135x8225x5working sets: (I hold each rep on my chest and count 2 seconds, and then try to explode out of the hole)275x5275x5275x5275x5275x5

and finally 135 x 8 or so of REALLY long bottom holds to stretch and relax.

Incline hammer strength: (PWO)180x12- I really should skip this as it's kind of a waste of time at this point...normally this would be a warm up, but I'm pretty warmed up by this point and should start at 270.270x8360x6270x8

Wide hammer strength:(PWO)180x8 - this one I like to start light and really focus on the muscle. I can really feel certain parts of my chest flexing throughout this motion so I like to get that feeling in my head and then move up.270x10360x6360x6 / 270x6 / 180x10 / 90x12 (monster drop set)

Well, I may change this journal a little, I was just using it to focus on chest, but since I don't have another journal here and don't want to try tracking 2 separate ones- I'll track some other lifts here also.

Done for the day- stupid manager of the gym complained I was yelling too loud at one point and I asked her when the gym became Planet fitness? I'm sending an email to the owner bc the place is going downhill and turning more and more into PF. It's a Golds gym, it used to be a place for serious lifters. A year ago the 130lb DB's disappeared, the 100lb plates disappeared and now you can't make noise? I'm just waiting for the lunk alarm to be installed.

Incline BB280x5x5....woohooo!! Was a little worried bc my right shoulder hurts when it moves in a certain direction, however when warming up it didn't bother me at all, so I was good to go on bench. It's most likely just a sore lateral delt from yesterday work out.

I think it's time to bump up my Gluc/msm, joints are a little sore around my elbows, I work a little bi's today......very little, didn't want to push my joints any more. Haven't been doing much direct arm work lately bc they are getting hammered indirectly anyways.

Squats:One of my buddy's told us a new thing he did yesterday so we gave it a try today. For the working sets its 2 sets, 8 reps each with each stance variance soVery Narrow stance-225x8Normal Stance-225x8Sumo Wide stance-225x8and repeatVery Narrow stance-225x8Normal Stance-225x8Sumo Wide stance-225x8

I did mine different than he did it, he did both sets of each stance together ....narrow narrow...normal normal.. sumo, sumoI can't remember the last time I did a Narrow stance---my Vastus Medialis was burning!!Never tried Sumo before, that's a very different feeling and definitely felt it in my Adductors. Unfortunately, by set 5, my lower back tightened up and set 6 was a real bitch. I always have lower back problems when I kill DL day though. This coming week I may skip deads or just go easy, low volume and low intensity.

Leg extensions180x8225x10255x10255x10

Donkey calf raises-been trying a different form with these and bending my knees, instead of locking them out, I feel like I get a better flex in my calf that way, I also alternate my foot positions between, straight, inward and outward toes.400x20x5

did one set of lying leg curls with only 130lbs but my right glute has been bothering me for several weeks and still is, so I didn't do any more.

oh Lord I'm getting tired, pretty sure I'm going to deload next week, especially so my elbows can heal a little....and my lower back. I went really lite...light...hmm....on Dl's and my lower back tightened up on 225, so definitely time for a break.

Cable wide grip pull downs- I love these after DL's bc they help stretch my back out again.180x16210x10225x10250x10/200x10/150x10/100x16 (super drop set, rest is for the weak!!)

What's funny is what really hurts after the 250 are the callouses on my hands bc I don't use straps here so they get squashed in half and start hurting like a bitch and by the time the super drop set is done my forearms are screaming)

Facepulls---IDK what weight....I hate these things, never cared for them, did 2 sets and moved on.

Seated bilateral row-180x8x3- just went light and took it easy here, lower back was still tense and I was drained today. Been hitting it really hard 5 days a week for the past 7 weeks, I think my CNS it aching for a break.

That's probably why my lower back tightened up so quick. I do them Pendlay style, bent way over so I'm working my lats and not standing up leveraging the weight, but I puts a lot of stain on my lower back to hold that position

Shoulder day:Went fairly easy today since my right shoulder has been acting up. I'm dropping chest tomorrow and hitting arms and hoping that will help my shoulder out a little.BB OHP:135x8185x6225x2225x2155x8

Rear delt rows:30x1635x1640x1645x1650x16

Shrugs (PWO)270x24360x16450x8x5270x24

DB laterals:25x830x835x840x845x8

My shoulder pain is really odd, I can only feel it when I move a certain way. Didn't feel it at all during my shoulder workout, but I also limited my presses to just one exercise purposefully.

Squats:warm up-135x16x2Narrow stance:255x8x2Regular stance: 315x8x2Sumo Stance: 225x8 255x8my partner was late and behind in sets so I did a few more narrow at light weight bc I am really liking themNarrow stance-225x8x4

10 sets all together, what sucks is my legs felt great, it's my lower back that's holding me back. I'll be taking the next week off DL's and letting my lower back heal a little more bc I really want to hit my legs more.

Leg Extentions:180x16255x12x3

Donkey calf raise:400x20x6

My glute is feeling a lot better now, so next week I'll start putting ham string work back into my routine.

I think I've screwed up my shoulder though...uuggggg, only 2 weeks of my program left. I think I'll switch up the last 2 weeks and work on max lifts instead of the 5x5. Lifting heavy with high reps is a killer on my shoulder and I think dropping the reps back down will help finish out strong before starting another program.

I think I've screwed up my shoulder though...uuggggg, only 2 weeks of my program left. I think I'll switch up the last 2 weeks and work on max lifts instead of the 5x5. Lifting heavy with high reps is a killer on my shoulder and I think dropping the reps back down will help finish out strong before starting another program.

My program is sorta up in the air now since I'm taking a break from 531. For deads last week I was just doing sets of singles to see how much I could pull. Not sure where I'm going from there now.

But dropping the high rep heavy sets is probably a good idea to give your shoulder a break.

Hit the stair climber again for 30 min then a little bit of light chest work

Incline BB:135x8135x8225x5275x3295x1 I didn't want to push my shoulder too hard, but I can definitely feel the benefits of the 5x5 program since the 295 went up as easily as 225. I had to force myself to stop there

Incline DB:100x8100x8100x8

Incline Hammer Strength (PWO):180x8270x8310x8360x8

it was a nice quick chest work out, my partner is still out of town so I moved fairly quickly. Shoulder feels good right now, so I think the rest is paying off.

I didn't want to push it too much with leg extension, I have a bruise healing on my left outer quad, I'm fairly certain I know what it's from, but it has a long shape to it, so I didn't want to risk it being a tear and making it any worse. It showed up Tuesday and has healed up really quickly so I don't think it's anything serious and am fairly certain it's from my bike ride. ::)

Chest Day:switching it up due to shoulder issues discussed in previous posts.

Flat BB:135x8x2225x4315x1335x1365x1370x1 (stuck on the bottom for a second, but once it moved the weight flew up. Guess I'll be doing some more work on the bottom)315x6

My BIGGEST downfall with heavy lifts I always my first rep, this especially sucks when doing max lifts. For some reason I just can't get the weight down on my chest fast enough and expend a lot of energy on the negative portion of the lift.

Wide chest hammer strength (PWO):180x8270x8360x8360x8

High low cable flys:50x860x880x8

Machine flys:120x8180x8220x8270x8300x8 (this used to be tough, especially the rep,s but moved easily today, really wanted to keep going but due for the sake of time couldn't)....300 is the entire stack so I would have had to keep doing sets at that weight

Great workout, my shoulder feels great now, was semi worried about it after the previous weeks.

^^^^ glad the shoulder is feeling better! Those kind of things can get into your head.

Thanks Guys! A week of light work really helped my shoulder heal, I think a lot of the contributing problem was the high rep high weight bench work twice a week in combination with real heavy DB shoulder presses. Lesson learned, focus on one or the other in the future, not both simultaneously.

As you can see I did very low reps on DL purposely, trying to keep my lower back from tightening up which happens quickly at high reps. Also, I've found if my lower back tightens up today it will immediately tighten up on Friday during squats. Will stick with low reps for a while.

That sumo is different. Did a few yesterday. Going to take a while to get the form rhythm down.How are you liking them?I really like them, I feel much stronger in the sumo stance, I've only been doing them a few weeks and am still getting he stance down, especially the width of my stance, but it's coming along nicelyAny noticeable difference in back tightness from sumo to conventional? yes, I feel like I get a lot more leg drive in this stance which translates to less strain on my lower back. I also feel a little more tension in my traps, which I like bc I love working traps!

Wow....5x5 f'in works great!!! This is my first run of that program and it really paid off. My previous PR on incline was a very rough 315. Now 315 goes up fairly easily and my PR jumped 30lbs, hells to the yeah!!

Wide grip hammer strength: PWO180x8270x8360x8360x8270x8270x8270x8270x8270x16Hammer strength was just feeling so dam good and I get a huge pump from it, I did a lot of sets and would like to have kept going...but work.

Machine flys:150x8240x8300x8195x8

Another great day, chest feels great now, no shoulder problems, so life is good.

Snapped a few pics last night, nothing impressive, I have no idea how to pose and the lighting is not very complimentary, oh well. This is my current status, beginning to cut now, want to drop about 40lbs, but I have an eternal struggle between lifting heavy and getting lean so we'll see how it goes.(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/e2e5b4cf-4108-4d7c-ab57-a63415b407c9.jpg) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/e2e5b4cf-4108-4d7c-ab57-a63415b407c9.jpg.html)(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/11afb3be-efdc-465d-894d-49d06ab3792a.jpg) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/11afb3be-efdc-465d-894d-49d06ab3792a.jpg.html)(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/1c706d87-7d0b-44f7-9f61-cf957f49ff2e.jpg) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/1c706d87-7d0b-44f7-9f61-cf957f49ff2e.jpg.html)(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/182da3cc-6ddf-4ded-806f-7b8d9360f8fc.jpg) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/182da3cc-6ddf-4ded-806f-7b8d9360f8fc.jpg.html)(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/4117dea4-e1ff-490b-8954-2300cdbe7202.jpg) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/4117dea4-e1ff-490b-8954-2300cdbe7202.jpg.html)(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/f775bffc-72e2-4784-80b9-3d5c4749661b.jpg) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/f775bffc-72e2-4784-80b9-3d5c4749661b.jpg.html)(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/d73a791f-9ddc-408b-b522-b3fb50b6fc0b.jpg) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/d73a791f-9ddc-408b-b522-b3fb50b6fc0b.jpg.html)

I'm really happy with how my legs are coming along, also with my shoulders and traps. My chest has ALWAYS sucked, I just carry a tone of fat under my arm pits and around my chest; that's one of the main reasons I want to cut. I would love to have my chest pop more and get rid of the fat in the area.

It just dawns on me now, that we're the same height, and I'm only 7lbs heavier than me. Yet you look bigger, thicker, and heavier than I do. Must be the Tan.

I've got to convince the Missus to take some pics of me and get a real assessment.

Dam, I wish my bi's popped like yours at this weights. I didn't realize how close our stats were...now I'm curious about your lifts, going to reread your journal. A tan makes a big difference, I've been trying to get sun on my legs, but always forget to lay on my stomach to tan the back of my legs.

Oh and thank god you changed your Sig, every time I glanced at it I read "I'm pulling out" lol

Sumo DL's:135x8225x6315x3405x1495x1-flew up pretty easy, I am really like this stance...due to time I had to quit here.

My partners college age daughter was working out semi with us...next to us and I helped her on her form with a few things so that slowed us down, but I did not mind at all. She's very eager to learn....but doesn't want to get all like buff and stuff, lol.

I'm really happy with how my legs are coming along, also with my shoulders and traps. My chest has ALWAYS sucked, I just carry a tone of fat under my arm pits and around my chest; that's one of the main reasons I want to cut. I would love to have my chest pop more and get rid of the fat in the area.

You look huge right now. I can only imagine you'd look even bigger if you do cut down, once the muscles and veins really start to pop. Then your legs will really show too. :thumbsup:

You look huge right now. I can only imagine you'd look even bigger if you do cut down, once the muscles and veins really start to pop. Then your legs will really show too. :thumbsup:

Thanks man! Even at this BF% I have some veins showing, so once I drop the weight, the veins will be sick!! :)

cardio10 min elliptical....was hitting my quads a little too much and I have leg day Friday so I stopped at 10 min20 treadmill on level 3. My left calf has been real sore lately so I just did a quick walk so I didn't stress it much more.

Shoulders:OHP:135x8185x8225x4225x4 (stayed light on OHP since I have chest work tomorrow and don't want to aggravate my shoulders)

C25K= Couch to 5k. It's basically interval running, the running intervals get longer and longer each week. Today was 5min quick walk for warm up, then 60sec run, 90 sec quick walk. That continues for 20 minutes and then you end with a 5 min cool down so the whole thing is 30 minutes. I was able to cover 2 miles today, I really need some new shoes, my right foot went number right at 25 minutes. I pushed through the cool down anyways.

C25K= Couch to 5k. It's basically interval running, the running intervals get longer and longer each week. Today was 5min quick walk for warm up, then 60sec run, 90 sec quick walk. That continues for 20 minutes and then you end with a 5 min cool down so the whole thing is 30 minutes. I was able to cover 2 miles today, I really need some new shoes, my right foot went number right at 25 minutes. I pushed through the cool down anyways.

That's pretty cool. I should look into something like this. I just decided to start running so I started out mostly walking the first day with some running mixed in. The second day I went out and did 6 miles, mostly running. I mean, that's how you're supposed to do it, right? :o

That's pretty cool. I should look into something like this. I just decided to start running so I started out mostly walking the first day with some running mixed in. The second day I went out and did 6 miles, mostly running. I mean, that's how you're supposed to do it, right? :o

lol, you just started running? that's crazy to be able to run 6 miles on your second time out.

That's pretty cool. I should look into something like this. I just decided to start running so I started out mostly walking the first day with some running mixed in. The second day I went out and did 6 miles, mostly running. I mean, that's how you're supposed to do it, right? :o

lol, you just started running? that's crazy to be able to run 6 miles on your second time out.

I used to run about a year and a half ago. I quit due to wanting to gain weight. Now I need to lose some so I started running again. ::) ;D

My lower back was stupid tight after this, so that's the end of my leg day. I really wanted to run day 2 of c25k, but my back wasn't having it. Sat in the sauna for 10 minutes and called it a day. My backs feeling fine now, when it tightens up there's not much left in me. I may have to invest in a belt.

My lower back was stupid tight after this, so that's the end of my leg day. I really wanted to run day 2 of c25k, but my back wasn't having it. Sat in the sauna for 10 minutes and called it a day. My backs feeling fine now, when it tightens up there's not much left in me. I may have to invest in a belt.

My lower back was stupid tight after this, so that's the end of my leg day. I really wanted to run day 2 of c25k, but my back wasn't having it. Sat in the sauna for 10 minutes and called it a day. My backs feeling fine now, when it tightens up there's not much left in me. I may have to invest in a belt.

Heavy deads or squats without a belt would be the end of my back.

Jealous you have access to a sauna. I love saunas.

I can't remember the last time I used a belt, but with all the lower back issues I've been having lately that may be changing.

worn out today! I think a major lack of sleep and very heavy drinking over the weekend got to me, also my right rotator cuff is acting up, pretty sure my sleep position aggravates it.

cardio-c25k, week1 day3. Upped the levels, felt good.

Chest day:Flat BB:135x8135x8225x4315x3335x1----barely moved hopefully due to the above reasons325x1-ditto315x5315x2- on the 2nd rep my right shoulder moved out of position and the rep was f'd at that point.

Thanks guys!! I'll be taking a couple melatonin pills tonight and get some better sleep. I usually don't drink so hard, I tried a new beer...dogfish head with 9% abv and that coupled with a few glasses of Scotch whiskey was a little much. Oh well, onward and upward.

DL-sumo stance:-since I decided to start belting up and mine hasn't made it to me, I used my buddies...first time doing belted deads135x8135x8225x8--hmmmm...belt feels nice....yes, this is really too low to use a belt, but since I haven't used one I want to get the feel for it before loading up315x3405x3495x1505x1---PR baby!!(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/f978c4bc-2ab9-4a20-8038-b0a386d7ac30.png) (http://s1075.photobucket.com/user/Brad32825/media/bodybuilding/f978c4bc-2ab9-4a20-8038-b0a386d7ac30.png.html)

So feelings regarding the belt....LOVE IT! after DL's my lower back felt great, no pain, no spasms...and I was able to do a 30 minutes run

Cardio-c25k: week 1, day 3 complete

although my back feels great, I need a rest day between runs, back to back runs is not the best idea.......sh*t my shins hurt

Make sure you have good running shoes and that they are still in good shape. I only get about 200-250 miles out of a pair of running shoes before the padding is shot.

I also try and keep my stride short. It lessens the impact.

Thanks man!! I was wondering about stride length, I'm not too worried about impact right now since I'm on a treadmill and not on concrete or asphalt, however the shoes I'm wearing have maybe 25 miles on them, they are pretty new.

Thanks a ton for this!! I tried this today and noticed a huge difference. No pain at all today!

Nice! Glad it worked for you!

When I'm running for distance, my knees just barely come past my body at the start of a stride. If I want to go faster I just speed up my steps, instead of lengthening my stride and bringing my knees further forward.

leg extension...not too heavy or too many working sets, just warming up and getting my quads activated135x8180x8225x8250x8250x8

Squats: First day with my brand spanking new belt from litinglarge.comnormal stance on all squats unless otherwise indicated135x8225x8remainder of these lifts brought to you by liftinglarge.com!lol225x2---shit, belts squashin my love below the belt when I drop low...readjust225x1...getting closer..continued playing with belt until my fat love handles were not being sqashed to smitherines.315x8...ok now we are getting somewhere365x6..heck ya385x4405x4!!!!! previous rep..only a double425x2....hell to the yeah!!!! never attempted before and I got a doubleAs you can tell I'm f'in excited, no back pain, I could feel a huge difference and could really focus on my quads pushing. Felt great!!

and to work the tear drop275x8x2

Donkey Calf raises:400x20x5

That's it for today, got some great squat work in, I'm very excited regarding squats and Dead lifts. Now I'll really be ale to get my numbers to grow!!

Single arm DB rows:-haven't done these for YEARS! so I started light to figure out where my working sets are70x8...way too light100x8..decent120x8...light weight baby! lolwell, next time I'll start at 100

cardio-15 min stair climber

great back day, I could really feel my lats by the time I hit single arm rows.

Solid work GnF. Are you going to enter a 5k? I did one a long time ago with an ex-girlfriend and enjoyed it. I don't think I'd enjoy it so much now. :-[

I do mud runs all the time, usually 1-2 month and they are all 5k's and up. I personally don't care for straight running, I love mud runs bc of the obstacles. My wife does 5k's about every week though. I'm just trying to build up my cardio and drop some fat at the same time.

I tell my friends- if you ever see me running outside of the gym, try to keep up bc most likely something very large is chasing me.

Back day:Sumo DL's:135x12135x8225x8315x2-not pusing it bc I want to hit RP's405x2-^^

after last week I wanted to really hit the top portion of the pull so-Rack Pulls-sumo stance (bar below knee level)405x8495x3..reset between each rep525x1525x1495x3

Rack pulls felt great, gotta get used to the heavy weight bc when I get near the top I get this...."Oh dear God I think I'm about to shit my pants" feeling....and then the ...."hmmmm...did I shit my pants??" wonderment.No worries though...all was safe today ;D

had a great workout, even though it felt short, but I spent extra time in the power rack, could have spent all day there. I may do that in the future, just dedicate a session to DL's/ rack pulls.I'm down to 225lb's now and strength is maintaining pretty well, except for bench, that just baffles me....DL's & Squats continue growing however chest strength goes from triples at 365 to killing myself to rep 315 for a triple.

Shoulder day:Hammer strength shoulder press90x16180x16270x12360x6360x3- my right wrist slipped and I lost my grip and had to put the weight down.270x10

Shrugs:270x24450x8450x8450x8450x8500x4450x8

lateral DB rows:25x830x835x840x840x8

Rear delt DB rows:30x1635x840x845x850x860x8

Calf raise machine shrugs:70x8..waaay too light130x8200x8250x8x3...ok, this is more than 250, something is messed up with the calf raise machine and when I did the shrugs I was lifting the entire machine with each rep....made balancing a bitch.

Bang bangs15x820x820x8

cardio-stair climber 15 min.

another great workout....I really busted ass bc my partner was jabbing his jaw when I got there so I started without him. 25 mins later he decided to look for me and I was already well into my workout so he decided to do his own thing. Pretty sure he was pissed off, but I told him, my time in the gym is limited and I've got to bust hump to get a good workout, if he wants to jab his jaw, that's fine, but it's not interfering with my workout. I'm here to lift, not talk.

Damn, you're warming up for 24 with my max shrug weight. I WAS feeling good about my numbers yesterday. :-\ ;D

Definitely strong man in here.

Glad to hear you finally told your training partner what's up. maybe he'll wise up now or move on. Either way he'll stop holding you up.

Thanks Eric!

Yeah, it sucks regarding my partner. He's a great guy and I understand his problem....he works at home so he's by himself the majority of the time and has very little social interaction in the gym, but at the same time, I'm there to get work done, not socialize.

Damn, you're warming up for 24 with my max shrug weight. I WAS feeling good about my numbers yesterday. :-\ ;D

Definitely strong man in here.

Glad to hear you finally told your training partner what's up. maybe he'll wise up now or move on. Either way he'll stop holding you up.

Thanks Eric!

Yeah, it sucks regarding my partner. He's a great guy and I understand his problem....he works at home so he's by himself the majority of the time and has very little social interaction in the gym, but at the same time, I'm there to get work done, not socialize.

Yea that's understandable, but you've still gotta do what's best for you.

That's an awesome leg day. I feel the same about my belt. I used it for deads yesterday and as soon as I strapped it on for heavier sets I actually felt stronger. Maybe because everything felt more stable.

quick update for any one following along, just got back to work Monday after a 2 week staycation..spent it Orlando Barbell working on some powerlifting. Once I get caught up on some work and get a free minute I'll start posting again....weight update...down to 221lbs and strength is holding strong, actually made some PR's while on vaca

Switched up chest day #2 today for arms. Just a little change up for variety.

Watched Mike O'hearn's vid on arms and decided to steal his workout. I substituted some exercises due to equipment availability. but followed along for the most part.Swoldier Nation - Trainer Edtion - Arms with Mike O'Hearn (http://www.youtube.com/watch?v=6-j8m5HgzMM#ws)

Supinated Grip flat bench- tried this once before and didn't care for it, I didn't have the right technique. Gave it a try again and enjoyed it, you definitely need a spotter to unrack the bar. I tried it in a smith rack to avoid the unracking, issue, however it still posed a problem because of the supinated grip and trying to twist the bar out of the safeties. Found a spotter and went to the flat bench.135x16225x8x5

BB curls:barx1685x8135x4135x385x8

Incline DB tri extension (19:40 in above vid)Never tried or even seen these so I started light:35x16...way to light45x850x855x860x8

Hammer strength preacher curl:45x1690x8115x6125x6

DB Skull crushers (27:00 in vid)45x850x855x860x8

I enjoyed the workout and the new exercises, I'll probably stick with them for a while as I felt these hit my arms pretty well.

couldn't help myself, had to hit a little chest:Incline BB:135x16225x8245x6135x16

For the past 2 months I've cut Arm day and doubled up on chest each week. I'm getting to the point on chest day where I feel my arms are holding me back, so I'll be putting an arm day back in and cutting the 2nd chest day.

Squats:Box squats135x16135x8225x8315x4......for some reason these are really irritating my knee...so I stopped

Normal squats:315x6405x1405x1315x8315x8Not sure why my knee was bothering me, it never does, I did Sumo box squats last week at 375 and it felt great, just couldn't get it going today.

Narrow stance squats:225x8225x8

Sumo:225x8225x8

Donkey calf raises:400x20x5

Attempted lying leg curls135x8For the past few months these have really been hurting a spot in my right glute, very specific spot, it's not a good pain so I stopped at one set. I quit these a month ago to let whatever it is heal, but it's still not feeling right.

Adductor....or abductor....whicheve is the one you squeeze your legs together, the other was bothering my hip....I falling to pieces here, lol

70x1690x16135x8

That's it, I was running on fumes today for some reason and really felt gassed. Got a decent workout, not as great as I'd like, but it'll do for now.

For anyone interested, here's a some great info regarding squats from Dave Tatehttp://articles.elitefts.com/training-articles/sports-training/dave-tates-free-squat-manual/ (http://articles.elitefts.com/training-articles/sports-training/dave-tates-free-squat-manual/)

Back day:Sumo DL:- will be following the above program as closely as possible...within reason due to no micro platesWarm up135x8135x8225x4Working sets: Full lift supposed to be 80% max...more like 80.5%415x3x3No Block availability so I used the power rack and estimated about 6" at 85.4%440x3x3

Shoulder day:so something in back day is killing my elbow, I'm leaning toward the DB rows bc that's the only thing I've changed on back day and that's when the pain started happening...so I'll skip DB rows next week.

15 min on stair climber...enough to get my sweat on. won't be pushing cardio to much for the rest of the week, have a race on the 4th....I'm f'in stupid to have signed up for it in this stupid heat....peer pressure. So light cardio for the next couple days. I did a 3 mile run Monday and just a 1.5 last night. Still cutting, weight is dropping slowly.

After some research I'm adjusting my training to follow more along Mike O'Hearn's philosophy-power bodybuilding. 5-6 sets with 5 reps each set, as heavy as possible.

Chest- just posting working setsFlat BB:285x5285x5285x5285x5285x5285x5

Incline BB:225x5225x5225x5225x5225x5225x5

Hammer strength wide chest:300x5300x5300x5300x5300x5300x5/180x16

Machine Flys160x16190x12240x6310x3135x16

overall great workout....I ran 5x5 before and that was rough...the last sets on the 6x5 are a definite bitch!! Really gotta dig deep, by set 3/4 the pump is already kicking in. My rest times were roughly 2 minutes between sets. Per Mike, take enough time to rest and recuperate so you can put your all into it for each set to get the most out of it.

The run on July 4th went well. Did the 5k in about 32 min....less than this bc there was so many people at the event that no one could move for a few minutes at the beginning until everyone really spread out, even then the majority of the run is spent weaving between people.

Is this a program with planned progression or are you just doing what you feel is right?

The DL program has set progressive %'s each week with a deload every 3rd week. I've never done a deload that often, so we'll see how that goes. For my 6x5's I'll be increasing the weight each week depending on how my sets were. I want to be able to hit every rep for 6x5 with each increase so I won't be moving up too quickly.

Is this a program with planned progression or are you just doing what you feel is right?

The DL program has set progressive %'s each week with a deload every 3rd week. I've never done a deload that often, so we'll see how that goes. For my 6x5's I'll be increasing the weight each week depending on how my sets were. I want to be able to hit every rep for 6x5 with each increase so I won't be moving up too quickly.

DB Laterals - I've adjusted my form here. according to Mike I was chicken winging it, bringing my hands to far out and too high above my elbows (my arms were going straight out to the side), this time I kept my arms bent at about a 90 degree angle.25x830x835x840x845x8

ThanksHaven't hit 405 yet, I hit 365 for triples for 2 sets a couple weeks ago, but I've backed down since I've been cutting. Whenever I cut I lose some bench strength, but I'll get it back later. Right now I'm focusing on getting my BF% down while keeping as much strength as possible. Next time I bulk, I'll be focusing on keeping my BF% down.

Leg dayfound a program I like and I'll be using for the next several months....again from Mike O'hearn

Squats:warm up135x8135x8225x3315x1

Working sets.ok, this is supposed to be 7 sets, 3 reps each all at the same weight, it's my first week with this program so I had to play around with the first few sets to find my true working sets. I aimed a little too high this week, but next week all sets will be at 365, so...405x1, failed on 2nd rep385x3...still a little much for this program(365x3)x5365 is a good weight here bc I was still having to really work on the last rep.

Leg press450x10...foot placement to high, rough on lower back450x10...foot placement perfect, I found the best place for me is with my heels at the very bottom of the plate; however weight too light(540x10)x3 good weight, could have gone heavier, but it'll work this week, next week I'll hit (630x10)x5

Leg extensions...maxed machine, I've hung plates off the machine to work heavier, but the gym did not appreciate that(250x3)x3

that's the end of the program, no direct calf work so this is extra(400x20)x5

Straight sets of 3 are tough near the end. Usually they are failry easy the first few sets (good opportunity for form work) but near the end, they can be grinders requiring guts and determination. I can't do them anymore now that I'm squatting more than once a week.

ROUGH LEG DAY!! and not for the reasons you think. What ever the hell I did to my rhomboid really flared up with the bar sitting on my traps, it felt like the muscle was ready to rip apart just under the weight. Now, I know it would bc it wasn't being worked, but it was fairly painful.

Squats:(365x3)x7

Leg press:(630x10)x5

leg extensions:- machine maxes out at 250, but I added plates on it to get it heavier, just had to make sure staff wasn't watching bc they really bitch about that, something about bending their pins...which is BS.250x8275x8295x8

Legs felt great....then I got a call from my wife regarding some very close friends, I'll post deets over in the misc section.

I've got to burn some more PTO, so I'll be off work next week and have decided to take the week off from the gym also. I've ben hitting it hard all year without any sort of deload or time off and my body is paying for it. I'm going to hit it hard this week and then recuperate next week. I'll be doing some cardio and what not though, otherwise I'd have to starve myself to keep from blowing back up during the week.

Enjoy your PTO and your deload. Can't believe you haven't taken one yet this year.

Insane Incline #'s as usual. 8)

Thanks, I have to force myself to take this break.....well, my body is forcing me to.

Coming back refreshed after a week off and ready to hit it.....priceless!

Yeah baby!!

Back Day:Sumo DL's(455x2)x7 was very happy to pull this off today. During my warm ups I focused on speed and continued with that focus through my working sets, it made a big difference, especially in my last couple working sets, instead of thinking about the weight, I keep my focus on ripping the bar up as fast as possible and driving my hips. forward. I realized if I focus too much on the weight I will pull a lot slower, which is much harder.

Wide grip lat pull down:I dropped the weight a little here as explained in last weeks notes:(220x8)x3I did notice some elbow pain when doing this and figured out it happened when my grip wasn't tight enough it was putting a lot of stress on my tendon and ligaments in my elbow and this was corrected by gripping the hell out of the bar and flexing my arms as much as possible.

Single arm DB rows:(100x10)x5

Very please with this workout and being able to stick with 455 for all 7 sets.

Weight is still sitting at 217lbs, however I've tightened up my lifting belt an extra notch and noticed today it's looser than it was last week. Only one more hole left on my belt before I have to pull the drill out and make more.

If you can do pulldowns with so much weight, is there a reason you don't do pullups?

And congrats on the shrinking waist. I wish I could say the same. :o

I do pull ups once in a while, it's really just a matter of limited time. I'm following Mike O'Hearn's power bodybuilding program now and after I run through the program if I have enough time I'll do a couple sets of pull ups, but lately I haven't had the time.

If you can do pulldowns with so much weight, is there a reason you don't do pullups?

And congrats on the shrinking waist. I wish I could say the same. :o

I do pull ups once in a while, it's really just a matter of limited time. I'm following Mike O'Hearn's power bodybuilding program now and after I run through the program if I have enough time I'll do a couple sets of pull ups, but lately I haven't had the time.

Ok, I must have missed that part. Wasn't aware what program, if any, you were following.

and sore as a mutha!!!Worked chest yesterday, I was only off for a week and I felt it...not so much in my strength, but in my endurance. The focus of my current program is heavy weights for a relatively high rep range and lots of sets. Hitting my rep range was really difficult.

BB Incline:(260x5)x5260x4....the 4th rep was heavily spotted, so barely even countable. Something in my right shoulder area didn't feel right. I would be moving the weight fine, then I would all the sudden feel like I'm way off balance and it felt like someone added an extra plate on just the right side of the bar.

DB bench: 100x9...and not a pretty 9, had to drop the weight. Really wanted 10 reps for the rest but was happy with 890x890x890x8cut the last set due to time

Not too happy about the workout, but I'm feeling it today. I didn't think 1 week off would really affect anything. I didn't end up doing any cardio either during my week off, I just cut back on calorie intake since I wasn't doing much of anything. Did some yard work, went to the beach and the springs a few times, dropped a few pounds. Played a ton of xbox with my daughter...quality father daughter time killing people as she calls it, lmao. Back day today, we'll see how this goes.

Sumo DL:465x2...supposed to do this for 7 sets, this set felt great465x...fail!!! someone glued the weights to the ground, dammit 405x1.....barely...WTF happened????

345x3....fuck it, this week's back DL's are shotswitched to Conventional to change it up345x10...fueled by anger405x5stopped there, very disappointed

DB one arm row:100x10100x10105x10105x10105x10

Although I went up 5lbs, these still felt like shit, I was really fighting to hold form and not lose my grip.

Wide grip lat pulldown-by this exercise I was beyond exhausted, not sure what the problem is, I just felt like pure Shit...not sick though, just very very exhausted.220x8220x8220x8Fought with the bar the whole time to keep it in my hands.

Thanks for the Support guys, like they say, we are always our worst critic.

Shoulder daywhew...this started out rough and slow, my front delts are tight as phuck and filled with lactic acid. The first 10 minutes in the shoulder press were spent at the bottom with the weight on their just to stretch me out....it was still rough after that. my last 4 sets were decent, surprised I pressed that as tight as I am.

Hammer strength shoulder press270x5270x5(360x5)x4

DB lateral raise:(35x8)x5

DB bent over reverse fly- decided to change my DB rear delt rows bc they were really hitting my lats more that my delts, these were perfect on my rear delts as long as I kept the weight low:(25x8)x5I did a set with 30's but I could feel the tension slip off my delts on much more on my back muscles

Machine reverse flys:(120x10)x3

Shrugs:(450x8)x5

It was a decent workout, not enjoying these horrid DOMS in my front delts and chest.

I feel better today, glad I'm not hurting like last week. Weight is fluctuating up and down between 216-220...basically from one day to another, not dropping much. I may have to reduce some intake, but with how horrid my endurance has become I am reevaluating several aspects.

Another ok dayBB DL- really wanted to do block pull but there were some young guns over DL'in 65lbs.....yes, you read that right...65 phucking pounds...as in the bar and a dime on each end!!! whatever

BB DL- conventional....been hitting sumo for several months so going back to conventional this week, been reading up on PL'ers and they highly recommend doing both rather than specialize in one bc if you decide to do a meet and injure your hip and can't pull sumo, then you'll be able to switch to conventional and vise versa. Also for shits sake I wanted to see how my Conv was since it's been awhile since I've done them.455x2...felt dam good......and the power rack is open...so back to original plan6" Block pulls495x2495x2 form slipped a little sooo.405x2x3465x2

DB One Arm rows105x10right elbow still sucking, decided to add my versa grips an go up in weight.(120x10)x4

Amazingly the grips made a huge difference, I didn't think it would, but with my forearm relaxed just a little it reduced the stress on my elbow...go figure

Wide grip pull downs:220x8250x8250x8

My training partner was getting on my nerves again. We have similar goals, but he just has no idea how nor the dedication to get there. He wanted to quit after a few sets on DL and asked what we were doing next. I told him I was doing the same thing we've been doing and he was hoping I wanted to do something else. I told him that I'm following a program and plan to stick with it for several months. When you switch up the exercises every few weeks you will end up spinning in circles never getting anywhere. Sometimes he's frustrating as phuck.

well, that's it for today, I spent a lot of time in the rack so I was out of time today

always do these strapped, hitting my back, not my forearms is how I think of it

Yeah, that's what I was focusing on today, I didn't want to let my elbow affect my back workout, so rather than drop the weight and not work my back as much, I strapped up. I was very happy when it didn't hurt my elbow, so hopefully this will help in the healing.

Leg day:Squats:(365x3)x5365x2-failed 3rd rep....bar rolled and form started getting off so I dumped the bar315x3

Leg Press:630x10(720x10)x3810x10

Trying to push a little weight on leg press and still keep my form nice and deep....no knee bend BS here.

skipped leg ext since all machines filled with old farts using the machines with absolutely no weight on them and then just sitting there for 5 minutes..phuckers

Donkey calf raises400x16x5

was going to do leg ext but somehow time got away from me, looked up at the clock and couldn't believe how late it was, I usually have plenty of time during leg day and today I was really pushing for speed and short rest times so I don't know what happened. Oh wellHave a great weekend!! I'll be at the beach, dragging the long board and the kayaks out , and lots of cold ones!

Back day:I'm changing this program for back day, I'm not progressing at all, and am actually regressing!!! so phuck that. I changed up todays workout after sucking hard core and will work on a new program.

Sumo DL:135x8135x8225x8315x8405x2455x2455x1...phuck!!!405x2

Rack pulls:-bar below knee495x6545x4600x1....monster f'in PR!!! and it flew up quick, got very dizzy when I put it down though. lmao

Single arm DB rows:120x10x5

Wide grip lat pulldows- dropped the weight, upped the reps and the rest time being however long it took my partner to do his reps:150x16x3

Ok, workout, pretty upset about the DL's and loss of strength, but happy about the rack pull. Now to figure out another plan.

Chest day-adjusting my program, I'm not progressing at all, I was very happy with todays workout. I think I'm much better at this point playing it by ear and knowing what works for me rather than following someone's program.Working sets listed onlyIncline BB:245x5245x5245x5255x5275x3- just went for 1 rep and was pleased at how easily the bar moved and pushed a triple out of it.

Flat DB:100x5110x5120x5120x5120x5--very happy with these last 2 sets!!

Great workout- was much more pleased with this workout than I have been for weeks.

My thoughts on other people's programs: Are they bad? No, not at all as long as your are progressing. After all the program worked for someone else, however it's important to know your body and what works best for it. For me, the program I was following wasn't working...and I was actually losing strength. I'll be sticking with the above type of workout for the future bc I know it works and I can progress.

I get what you are saying about programs. 5/3/1 helped me with squats, but I regressed on bench and stalled quickly on deadlifts. I think partly was due to me cutting (even in bulk mode I didn't move my bench and deadlift though). I think frequency was definitely an issue with bench. I am on my own for 10 weeks so I'll see how that works out. Already wanting to change a few things though and I'm in week 2. :crazy:

I get what you are saying about programs. 5/3/1 helped me with squats, but I regressed on bench and stalled quickly on deadlifts. I think partly was due to me cutting (even in bulk mode I didn't move my bench and deadlift though). I think frequency was definitely an issue with bench. I am on my own for 10 weeks so I'll see how that works out. Already wanting to change a few things though and I'm in week 2. :crazy:

I really enjoy training by "playing it by ear" I have a rough idea of what I want to do for the day, but a lot depends on how the bar moves after warm up.

A lot of people say "Why pull off a rack?? if you want to lift heavier Dl's, practice full ROM DL's" To that I say, "Why the Phuck not?!!" lolRack pulls are a great way to work your hip thrust portion of the lift and really overload the bar. You in turn really hit your lats and traps much harder. Also, I've trained with some power lifters from the Bahamas that never practiced full ROM Dl's it was ALWAYS rack pulls at various heights. When they entered PL meets they out pulled everyone. Will this work for everyone? Will I quit full DLs? Probably not, my point is, don't discount Rack pulls as a great assistance exercise.

BW pull ups:Neutral grip- alternating head on each side of the bar88Wider neutral grip with legs held at 90 degrees8

attempted lunges but my back was so tight I couldn't handle it anymore

Leg press:360x20360x20360x20360x20270x50!!

donkey calf raise:400x16x5

My quads are burning, back has finally loosened up. That was hurtin like a bitch after squats. I'm not used to high reps, but it's good to change things up once in a while. Hopefully I'll be able to walk this weekend.

Back yesterday...didn't post though...did a ton of pull ups and various grips. Feeling the pump today in my lats....possible correction: teres major...not exactly sure, it's the outer most upper part of the lat area. I really like the neutral grip as it tends to hit my lats intensly. Did super wide grip assisted at the end...high reps and focused on MMC. Also did some DL's, rack pulls and BOR.

Shoulder day:my upper body is pretty sore and blasted to I decided to up the volume rather than intensity.DB press:50x1650x1670x16x4I enjoyed these high reps- I could really feel the pump in my shoulders after the 2nd working set.

bent over DB reverse flys:20x1625x1630x1627.5x1625x16

DB laterals:20x1620x1620x1625x1625x16

shrugs: pwo270x24x4450x8x2

Face pulls: I have a hard time on these and REALLY have to focus on MMC and keep it light so it doesn't turn into a high row and activate the wrong muscles.50x1680x1680x16

Great workout, nothing exiting numbers wise, just focused on high reps and forcing as much blood as possible into my shoulders.

Leg dayThought I'd try some new squats:Tried DB squats- just holding the DB at your side and squatting...felt it more in my arms and shoulder and barely anything in my legsGoblet squats- felt it in my wrists...no thanksBack to my normally scheduled program

Low bar:135x8135x8225x8315x3365x1

Normal (high) bar405x1405x1425x1

Squats felt great. I was worried bc my back tightened up quick during the DB squats. My back just doesn't like high reps, low rep works best for my back.

squat machine: just trying something new againpwo180x8360x8

didn't care for it, the movement is just odd

Leg ext:165x20165x20165x20165x20

Single leg ext:70x1670x1670x16

I can't remember the last time I did single leg ext, they felt great and burned like a mutha, I'll have to work them more often.

Leg dayThought I'd try some new squats:Tried DB squats- just holding the DB at your side and squatting...felt it more in my arms and shoulder and barely anything in my legsGoblet squats- felt it in my wrists...no thanks

See a lot of people doing these. Never seen any one with big legs doing them.

Leg dayThought I'd try some new squats:Tried DB squats- just holding the DB at your side and squatting...felt it more in my arms and shoulder and barely anything in my legsGoblet squats- felt it in my wrists...no thanks

See a lot of people doing these. Never seen any one with big legs doing them.

I should have taken a vid for you then

LMAO, j/k

I was trying to alleviate some pressure from my back for the week bc it has been tightening up in one particular spot so I thought these might help since there's no bar on my back, funny thing is though, my back still tightened right up. It actually felt much better once I got under a bar with some decent weight on it.

CGBP:All one set, no rests...well, a few seconds here and there toward the end195x10/175x10/155x10/135x10/115x10/95x10....ouch!!short rest-was going to repeat, except going up, but partner was whining sooooooo95x50115x30135x20155x10175x10195x10135x30

Standing preacher curls- alternating partner sets, only rest while partner I doing reps:(something in my right wrist was really tight...started right before I got to the gym and these curls were a real bitch to do, I wrapped the heck out of the one wrist and went for it)75x1075x975x875x775x675x575x475x375x275x1

Great leg day today!!Squats:135x8135x8225x8315x4405x2425x1435x1...felt dam good!!

Leg press:450x20x4

Leg extensions:holy phuark my quads were burnt!!180x12165x16165x16

Single Leg ext:75x1675x1260x20

Great leg day, my legs are swole right now, was actually wobbly legged walking out of the gym. First time that's happened in a long time. I think I'm digging this type of workout for now, hit some heavy, low reps to begin and then a couple of low weight, high reps to blast as much blood as possible into the muscle. Feels good

ok...it's time to get serious about cutting my fat, I'm sick of it and want an f'in 6 pack!! One of my female friends was showing me the app my fitness pal yesterday that she uses and I'll be going with that now and tracking. I used this app when it first came out and it sucked. I used a couple other ones to track and they were decent, but it looks like there have been some really good updates to MFP and I really like the UI now. I had to adjust the calories on there, it had me down at 1800 cals/day for weight loss, based on my TDEE at about 2900-3300 depending on the formula used, I'm going to cut at 2400 cals/day with a 40/40/20 break down.

In regards to cardio, I'm going to be doing HIIT running. It sounds much more appealing than the continuous endurance running I've been doing. There are claims that it is much more beneficial, I'm not sure about that, so I'll give it ago. I did my first run last night, with HIIT, everything says to keep the total time down to 15-20 mins so I can work with that!! Every run I do starts with a fast walk for a warm up for 3-5 minutes and end the same, I'll be leaving that out of my tracking and just posting the actual rounds.

So last night was 8 rounds of the below:30 seconds running ( level 9+ on the treadmill....I say 9+ bc it's an old machine and has a sliding speed adjuster, so I'm just sliding it up and trying to get my balance before I get thrown off the treadmill)60 seconds of fast walk (level 3)

It was a good workout, I'll probably move the running up to 40 secs next time.

Thanks Guys!! surprisingly the weekend DOMS wasn't that bad, my legs were a little tight, but not anywhere as bad as I thought it might be. I think my early Saturday run helped prevent that.

So Saturday I went to a gun expo with my buddy and he wanted to go at 9AM so I did a quick HIIT run early.Stepped up the stress times by 15 secs8 Rounds-45 seconds of full out sprint60 seconds of fast walking

Weekend eating cals was under....dinner is a bitch to track! guesstimates baby

Chest day- I haven't hit Flat bench for a few months so we changed it up today

BB Flat: Like I said it's been a while so instead of my standard 5x5 at one weight I'm doing a progressive 5x5225x5-waaaaay too light245x5- to light275x5- light295x5-getting better305x5- not too shabbyI was pleased with these numbers, It's not the 325x5x5 I was at a few months ago, but a lot of strength is holding fast

DB incline: Also haven't done these for a while so I started light and moved up90x5100x5110x5120x5110x5

Wide Hammer strength:270x8270x8270x8Drop set-270x12/180x10/90x16

Machine Fly: Running late on time so just a quick drop set120x16/105x10/75x16 With these I like to concentrate and focus on forcing my chest to pull the bars together, rather than my arms.

Leg day- can't spell legendary without leg day....another painfully exhausting workout, just the way I like itSquats:narrow stance:225x8275x8Normal stance:315x8315x8Sumo Stance:225x8275x8- for sumo this actually felt better than 225

Leg press....time to push it450x20500x20500x20...had roll myself out of the machine and lay down500x20...roll and lay500x20...roll and layI tried to keep my rest times fairly short, within 30 seconds of my partner finishing his set

By this time my quads are THROBBINGOne leg extentions:60x1675x1690x16

no sldl, out of time and very out of energy. Time for a nap....as sson as I finish 4 more hours of working and the hour drive home. :-\

I'm getting very frustrated with my DL's, I've been more or less stuck for the past years. I hit 500 before the end of 2013, was able to pull 525 real nice in July, but for the past few months I've just been exhausted on DL's, barely able to pull 495, that's if the bar even moves.

I'm getting very frustrated with my DL's, I've been more or less stuck for the past years. I hit 500 before the end of 2013, was able to pull 525 real nice in July, but for the past few months I've just been exhausted on DL's, barely able to pull 495, that's if the bar even moves.

I know those feelz. Deadlifts seem to be one of those lifts that can drop or stagnate for unknown reasons. I'm being patient on the program I'm on and not going off of it until I get to the end to test.

Lo-Hi plate loaded row-single arm...PWO on one side:45x10 (just to focus on the MMC before really hitting it)90x8135x8225x8....overload set135x8

plate loaded row-narrow to wide grip movement-pwo90x16140x8160x8-pause and hold sets on contraction85x16 with long pause and hard contraction

reverse pushups???...best descript I could think of-body is horizontal to the floor feet elevated a little higher that hand and pull up..BW exercise3 sets 16 reps each

Assisted pull ups3 sets 16 reps each

Hyper extensions:bw x 16bw+plate x 12bw+plate x 12/ +8 BW

Great workout and.........not a single DL done!! lolSeriously though, it was a nice change and I'm fairly certain at this point I'm dropping DL's for a few months and just really hit the rest of my back hard. Time to get thick and wide!!

I think they are called inverted rows. How did you like them? I've been thinking about swapping them into my back routine.

Ahh, thanks! I really like them. Since it's only a body weight exercise, I keep it toward the end of the workout as part of my finishing exercises. Some people do them as a sub for Pull ups bc they can't do pull ups, but when I do them it doesn't feel like it's working the same muscles to me. It feels much more like a row.

Time to see if there is a warranty on my liftinglarge beltEdit: looks like a one year warranty, I just sent them an email, we'll see how this goes.

Mike A. at liftinglarge.com is SERIOUS TOP NOTCH!!! I sent them an email and within a few minutes he responded. I sent him pics and he's shipping out a replacement lever immediately!! Absolutely great guys!!

Scary stuff to have a buckle give out on a deep squat. I've had it happen twice and neither was pleasant. Once an old, cheap, single prong trainer belt and once a velcro belt. I have an extra buckle from LL but the screws weren't long enough. I think next time around I'll order up a Toro buckle from them.

Did you ask them when they were getting tootsie rolls in? When is pizza night? ;D

lmao, yeah I've hit them back with that a few times. This time though, when the manager (female) came over asking why we were grunting so loud my partner replied back "we were thinking about you" She blushed, turned around and walked back to her office and I lmao.

And out of time...d'oh.....my partner brought his daughter in (@27yo and very pretty) and we were helping here with some exercises and that took some time. No big deal, I was dead after leg press anyways.

DB Flat Bench:100x6.....something in my right shoulder felt like crap and these were a tough 6, I didn't think this was gonna be good.120x6...wtf???felt better than 100120x6....DB's were flying up!!120x6...light weight baby120x8!!...Hell yeah!!! what started out shitty turned out to be great!! possibly PR with reps and sets for that weight.

Cable flys:50x12/20x2460x10/30x2080x8/40x16

Great workout!! Cut it short in terms of exercises, but got in a decent amount of sets still and hit some nice weights.

ahhhh.....have this stupid lingering cough. Was coughing all night long, last night I had such a bad coughing fit in the middle of the night I had to run to the bathroom and puke. So I'm running on little sleep and feeling like crap.

Shoulders:

Seated DB press:60x880x8100x5100x5100x5

Bent over db flys:30x8x5

Single arm laterals (laying sideways on a bench at an angle)15x8x5

Reverse cable flyes:30x8x5

this workout was a debacle- Someone cut the water main, so there was no water to the building, then the fire alarms went off before I was finished with my workout.

ahhhh.....have this stupid lingering cough. Was coughing all night long, last night I had such a bad coughing fit in the middle of the night I had to run to the bathroom and puke. So I'm running on little sleep and feeling like crap.

Shoulders:

Seated DB press:60x880x8100x5100x5100x5

Bent over db flys:30x8x5

Single arm laterals (laying sideways on a bench at an angle)15x8x5

Reverse cable flyes:30x8x5

this workout was a debacle- Someone cut the water main, so there was no water to the building, then the fire alarms went off before I was finished with my workout.

All that shit and you're still pushing the hundos for shoulder press. Maybe I'll try puking in the middle of the night tonight. Ok, maybe not.

But I am right there with you on the waking up all night coughing crap. Can't wait till this lingering cough is gone. Hope you kick yours soon.

Great leg day, I feel like I'm back to about 90-95% health again and feeling much better, my endurance feels better and I wasn't tired at all today. Hopefully I'll be able to walk this weekend, I'll be out camping at the springs, enjoying the great outdoors and the great weather!!..and lots of beer :D

On leg presses, I go as low as possible and stop right before my ass rolls up, it's just too painful on my lower back if I roll further, even on light weight. I put my feet very high on the plate also so I can get a little more depth before my ass rolls.

On leg presses, I go as low as possible and stop right before my ass rolls up, it's just too painful on my lower back if I roll further, even on light weight. I put my feet very high on the plate also so I can get a little more depth before my ass rolls.

Ok, was just curious. I've seen people do like half reps or so on leg press but with a ton of weight. I don't push anywhere near the weight you do but I like to go all the way down just until the sled bottoms out.

On leg presses, I go as low as possible and stop right before my ass rolls up, it's just too painful on my lower back if I roll further, even on light weight. I put my feet very high on the plate also so I can get a little more depth before my ass rolls.

Ok, was just curious. I've seen people do like half reps or so on leg press but with a ton of weight. I don't push anywhere near the weight you do but I like to go all the way down just until the sled bottoms out.

oh, yeah, I know what you're saying, I see the leg press knee bends all the time. My lower back gets hurt so quickly and easily I have to be careful and not roll up. I'm still able to get big ROM though. On the last 2 big sets the wraps made a HUGE difference though. I'll try to remember to take a vid next week and post it up.

Chest day:Incline plate loaded machine- pwo:360x6540x6- and a vid: (yes, it's a leverage machine so it's not the same as pressing 540)(http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/th_20141110_123325.mp4) (http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/20141110_123325.mp4)450x6450x6450x6

Chest day:Incline plate loaded machine- pwo:360x6540x6- and a vid: (yes, it's a leverage machine so it's not the same as pressing 540)([url]http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/th_20141110_123325.mp4[/url]) ([url]http://i1075.photobucket.com/albums/w433/Brad32825/bodybuilding/20141110_123325.mp4[/url])450x6450x6450x6

Not much work done quantitiy wise today- not sure what happened with time

Squats:narrow:245x5295x5

Normal:345x5365x5

Sumo:365x5405x5 --PR weight and rep with Sumo stance--vid: the vid angle sucks. also, these are VERY wide sumo stance, so you can only go so low with them, it's hard to see bc of the stupid vid angle, but I do break parallel. Also, I hate these racks, it's such a long f'in walk out.

ah...why? I have a hard enough time trying NOT to lean forward. I'd think it would make it worse?...

It actually makes it easier to sit on your heels, espeacially when I'm doing normal squat and going ATG. It's the same idea as squat shoes. They also have heels on them. The shoes I wear have absolutely no heel, so the board makes up for it.

Lying t-bar row (I really like how these hit my lats, but absolutely hate how they collapse my lungs and leave me gasping for air!)90x8135x890x890x890x8

Plate loaded high row-neutral grip100x12180x8200x6230x5270x3

Seated Plate loaded rows:90x12115x8140x8

Wide grip lat pulldown:90x16150x8210x5255x5300x3

Full ROM lat pulldown- first time I've tried these, I really like them!30x1660x6...to heavy..targeted muscle shifted40x840x830x12These are definitely meant to be done as a finishing exercise with high reps and lat isolation.

Wow, I did more work today than I thought, amazing what can get done when you work solo! ;D

yeah, we have to guard those stupid plates, people try to take them as we peel them off during drops.

Thanks for all he props guys!! Much appreciated, I've been playing a lot with my arm routine the past couple months trying to figure out what they'll respond too and it seems to be high ass volume is the only way to get them to grow.

leg day- was really hoping to go for a PR, however my fucktard partner didn't show up and he had the wraps, I'm ordering my own dam inzersso just a light leg day:SquatsNormal Stance:315x5365x3405x1Close stance:225x8315x5

Leg press:450x10630x10720x10720x10810x10

Single leg ext:75x1690x12120x8105x8/90x12

SLDL:135x8185x8185x8

Decent leg day, was pumped going into it with hopes of breaking 500 on squat, disappointed I didn't have my equipment....never again.

What kind of Inzers are they? I have a set of 2.5m Iron Wrap Zs I'm looking to give away. I'm still holding onto the grippers but I can send my other ones down to you. My go to wrap now is the Titan Signature Gold wraps. I'll order a fresh set of those prior to my next meet.

What kind of Inzers are they? I have a set of 2.5m Iron Wrap Zs I'm looking to give away. I'm still holding onto the grippers but I can send my other ones down to you. My go to wrap now is the Titan Signature Gold wraps. I'll order a fresh set of those prior to my next meet.

oh man!! that's very generous of you Ron!! Now I really wish I checked IS before last friday, unfortunately I already ordered a pair of Inzer Z's (3m) I should have them within the next few days. Thanks for the offer though!!

Thanks Eric, the time off definitely helped, but my DL hiatus is also helping a ton too since it's really saving my back. After Friday's squat session my lower back didn't hurt at all. I'll be picking up DL's after the beginning of the year, not sure if I'll do them weekly or not.

Chest day:- switching it up, been noticing my right shoulder hurting after Incline BB bench for the past couple weeks so worked flat BB insteadeverything post warm up setsFlat BB:275x5295X5315X5325X3325X3

Incline DB: 90x8105x5110x5120x5 - was very happy to hit this on Incline, especially after the flat bench work120x3

Leg day:Got my new wraps earlier this week, been looking forward to this.

Squats: (post warm up)405x5405x5425x3425x3425x3

ummmmm....shit!!! so wrapping and unwrapping between sets is a f'in time killer, that's all the work I got done today. I've also been sick all week and feeling like crap so my between set recovery was much longer than normal.

Leg day:Got my new wraps earlier this week, been looking forward to this.

Squats: (post warm up)405x5405x5425x3425x3425x3

ummmmm....shit!!! so wrapping and unwrapping between sets is a f'in time killer, that's all the work I got done today. I've also been sick all week and feeling like crap so my between set recovery was much longer than normal.

Sucks when you're sick. But, at least you got in and did something. ;)

After a week of being sick I'm finally feeling better! A little congested, but most likely just from allergies.

Chest day:Flat BB:275x5315x5315x4295x5295x5

was focusing more on hitting 5 reps, so after only getting 4 reps on my second set of 315 I decided to drop it down a little.

DB Incline:100x6120x5120x5110x5110x5

Cable flys:60x10 / 40x2080x8/50x1690x8/50x12

Good workout, number are decent, after this week, the following 2 weeks will be f'd up with the holidays. So, I'll be playing it by ear and taking advantage of this last full week of lifting for the year.

Thanks Pd! Sorry I'm so behind on everyones journals, end of the year is stupid busy, I'm just popping in and out of here when I get a free second to update my journal.

Back dayBOR BB Rows:135x16135x16225x8275x5275x5275x5275x5

Cable rows narrow neutral grip: some people do rows various ways, I prefer to get a full stretch and touch the plates down and then pull all the way back with my lats (no wraps used)120x16240x8300x8300x8300x8/240x8/165x8/120x8 (monster drop)

Cable wide neutral grip pull downs:120x12180x8245x8300x2 (this caught me off guard lol. The usual pull down rack only goes to 250 so when I dropped it to 300 and tried to pull, it was much heavier than expected)300x6...versa grips on :D

cross cable lat pull down30x1640x1250x1260x8/40x1270x4/50x4/30x8

Back feels great, moved some decent weight, got a nice pump. Shoulders manana...may try push press, well see

Thanks....my DOMS on Wednesday were HELL!!! They kicked in early Wednesday morning so badly I couldn't sleep anymore and had to get out of bed and upright. Took some Ibuprofen and after a few hours it was much more tolerable.

Today-leg day:Squats...working sets:405x3...belt only465x1...belt/knee wraps...easy465x3......on final repped I got almost to lock out, and something f'in weird happened and the weight slipped down my back, I let it go before it ripped my arms apart, but it landed on the safeties with the loudest dam bang. I'm shocked the mirrors didn't break. Fortunately, the gym owner wasn't there bc I know she would have thrown a fit. It was fucking shocking for sure, the only thing I can figure is I got too upright. 495x1 ATG baby!!

SLDL...extrememly light 135x16135x16185x12

Single Leg leg press...it's amazing how disproportionate these are compared to using both legs...however I can get a lot deeper with single legs:180x8180x8180x8

Chest day.....kind of :'( Appearantly when I dropped the bar squatting I really torqued the fuck out of my elbows, espeacially my right. To the point that benching became unbearable in a weird way. Once I got under the weight I felt no pain, it was immediately after when I finished a set that my elbow area was killing me. Only got a few sets in here and there until I decided to call it a day. I had to have my partner load and unload the bar because it was too painful for me, sooo I won't be doing any pulling this week....or pushing. Possibly a leg day or 2. Fingers crossed for fast healing.

Flat barbell:300x5300x5300x5

Incline hammer:450x5450x5450x5

Wide hammer:270x5270x5360x5360x5

done....didn't feel like I accomplished much. :(

Time to heal up and hopefully get back at it next week.

On another note, I purchased Mark Bell's Slingshot...full boar model, along with an elbow cuff. I can feel a little tendonitis in my left elbow and the cuff is supposed to help with that. I didn't get the compression size bc I don't want it assisting my lifts at all, just keeping my elbow warm. I'm looking forward to usin the slingshot and doing some over load, high rep work. I've heard some good things about it and seen it really help some guys grow.

Got a new toy and I freakin love it. I purchased Mike Bell's Full Boar Slingshot, mainly so I can hit some serious overload work and I think I accomplished that goal.

Flat BB:300x5...rawSlingshot work:300x12315x10335x8345x5365x2

315x2..raw312x7...slingshot

All work with the slingshot is done with pause reps so there's no bounce / rebound play. I've heard a lot of good results from the slingshot so I figured I'll give it a go. That was 8 sets of work (post warm up...roughly 12 or so all together) that took a lot of time up.

Hammer Incline-270x8360x5360x5

Cable flys:50x1670x885x850x16

I'll be focusing on my main lifts 3 days a week, with cardio and accessory work the other 2. Cardio will consist of HIIT. I plan on running this for 12 weeks, we'll see after that.

I have taken the past 4 or so months off of deadlifts completely to let my back heal up and focus more on squats. Today I did a light DL session and the place I've been having problems flared right up. It's my lower left lumbar area, a very specific spot. Could be a disc issue, but it's so specific that I don't care to push it any more so I may ditch DL's completely. :-[ :'(

Feeling much better today...good enough to kick some assAppearantly the n00bs didn't get the memo that we are into the 2nd week of Jan and the gym was full of them today. Had to wait a few minutes for abench to open.Chest Day:Flat BB:Raw300x5305x5310x5Super happy about these sets, felt really strong and smooth, not even the slightest hesitation during reps.

Overload training (slingshot)(345x5)x3

DB Incline:100x8120x5110x5.....OK so the 30 reps above 300 on flat bench wore me out, I was flat out exhausted, the stuffy head and congestion probably isn't helping either.

Back day-So, after last week's issue I switched over to some trap bar DL's to see how they feel.

Trap DL's:...PWO...I'm not sure what the bar weighs, I did flip the bar upside down so I'm grabbing level with the center of the weights as opposed to the other handles that are elevated 6 inches or so.90x12180x6270x5360x4450x1...maxed the bar out, so that kind of sucks.All the above was done without a belt and my lower belt felt great....good news...semi. I've done trap bar DL's before and the reason I didn't continue was bc they are VERY quad dominant for me, although I did feel some in the lats. I'll probably continue with these for a few weeks, depends on how much lower back activation I actually see.

2 weeks down into my 12 week cut....sitting at 230 :-\, dropped 200 calories today we'll see how this goes.On Saturday I walked on the treadmill at level 3...brisk walk :D however with the full incline for 30 minutes and then rode the stationary bike for 15 as fast as my legs would....that SOB is a real quad burner, espeacially right at the knee, I had a huge pump after!Sunday same thing except 45 minutes on the treadmill, then 15 on the bike.

I have this suspicious feeling that I've been put on a lot of peoples blocked lists here, not sure why, but if I have they can go fuck themselves. Oh well, for the few of you still following along.

Back day:tried some new rows called miller rows and really liked them:-they can be found here- http://forum.bodybuilding.com/showthread.php?t=166015051 (http://forum.bodybuilding.com/showthread.php?t=166015051)PWO:25x1645x870x890x8

Trap bar DL:pwo90x8180x8270x5360x5

Sumo DLs- just sticking with light weight and low reps to see how my lower back handles it225x8315x3315x3315x3315x3Lower back felt great

I have this suspicious feeling that I've been put on a lot of peoples blocked lists here, not sure why, but if I have they can go fuck themselves. Oh well, for the few of you still following along.

We all got together and decided that all the people mentioning cardio <shudder> probably have some weird form of an internet contagious disease and we needed to move fast to block the epidemic, so you know, quarantine.. :biggrinjester:

That's a serious back day you got done. I think if I tried something like that I'd shatter into a million little weak pieces.

We all got together and decided that all the people mentioning cardio <shudder> probably have some weird form of an internet contagious disease and we needed to move fast to block the epidemic, so you know, quarantine.. :biggrinjester:

I hate coming in here and reading your journal. It always makes me feel like a weak kitteh... :P

As always Brad, great job. You be strong like bull. ([url]http://t3.gstatic.com/images?q=tbn:ANd9GcTJVJPU808Ug35o65i6xV7r7plx1VzJe9l-bL8bN-3H0N4L6A4Wt4eQ24oi[/url])

I've started a new cardio routine. I did it once this week and felt like I got hit by a bus. :o

Thanks man, funny you should say that, when I practiced Capoeira my name was Touro.

Cardio sucks, but I'd rather try cardio for now than cut more calories and lose strength.

Funny you should say THAT. My new cardio workout is Brazilian Jiu-Jitsu. After the first lesson I got a sore big toe from bending it backwards and an issue turning my head too far to the side from some back muscle pull. :o

Your right BLK, my current PR is 510, just a few pounds more. I think a lot of it has to do with getting used to the knee wraps and trusting myself with the weight bc a few months ago my max (unwrapped) was at 445.

ok....I'm f'n excited right now, but let me fill in some weekend deets firstSaturday I hit chest with the monsters at asylum, I worked up to 315 and did around 10 sets for 3-5 reps each set. Did about an hour of cardio after and then an hour of cardio sunday.

ok, yes it was with the slingshot, but I don't care. The top end work the slingshot is doing nothing...and that's where the weight flew up for me. The bottom was a little sticky, however I didn't use the slingshot to shoot the weight up, I like to pause on the bottom so it's not a momentum lift and then explode up. The guys at Asylum helped me with leg drive Saturday and it really makes a difference. I can feel my full body driving the weight when I plant my feet. I've been able to plant before, but not nearly as consistent as I should be. Anyways, my goal is 405 for a clean rep raw by the end of the year.

Hammer wide:270x16310x8360x8/270x8/180x12/90x24

GREAT chest day. To be truthful, I'm surprised I could do anything after Saturdays session. ok, I gotta get some work done.

OK, so today I started my first EC, was pretty nervous about it, not sure why since I've run a cycle before, lol. Anyways, hopefully this will help burn some fat off! Was a bit jittery this morning, but I monitored my heart rate with my watch and, it ran a little high....70-80 BPM.....no it's not 100% accurate, but nothing to be worried about.

So...Back day:BB BOR:135x16185x8185x8225x8225x8315x8135x16

Close grip pull down with separated handles....for some reason these seem much heavier than wide grips120x8170x6170x6100x16

Seated plate loaded rows:pwo50x1690x8140x8180x8

Reverse cable lat flys:20x1640x1250x1060x840x12

I also worked a few sets on another machine- it's similar to a pull down, but you start with your arms up and very wide and bring them in and down to squeeze your lats. Worked up to 140, nothing impressive it just felt good to finish with.

Cardio / arm day...not posting arm workout, very short workout, big drop sets, high reps.Cardio....took EC before workout as a pre and kept taking HR measurements though out workout, highest point was 160 or so, but majority time it was 150, not too shabby, that's usually where I workout at. I think from now on though, I'll take the EC post workout. I take one around 7AM and today again at 12. Going forward, I'll take one at 7am and then again about 2 (post workout). From what I read EC is through you in about 4 hours so I won't have to worry as much during my workouts if I run it that way.

Well, run went...OK....for the first couple miles my stomach was really upset, finally at about mile 2.5 we looped back near the beginning and I was able to exorcise the evil F'in demon, probably lost 5 lbs, lol. Besides that, we had a lot of fun, I'll post some pics later, I've got to work on month end close right now.

Chest day....solo, no spotter. Been really working on my PL form for bench and it's really paid off, had no problems racking and unracking by myself.Flat BB:275x5295x5315x5315x5325x5

Slight incline DB:100x5110x5120x5120x5120x6

Wide Hammer plate loaded (PWO)270x12310x5360x5360x4/270x3/180x8/90x24

Great workout, I took my EC stack just prior to workout......not doing that again, was overly focused on my heart rate the whole time.

Weight is still sitting right around 230lbs, fluctuates up and down a few lbs, but no significant change.

Well, run went...OK....for the first couple miles my stomach was really upset, finally at about mile 2.5 we looped back near the beginning and I was able to exorcise the evil F'in demon, probably lost 5 lbs, lol. Besides that, we had a lot of fun, I'll post some pics later, I've got to work on month end close right now.

Chest day....solo, no spotter. Been really working on my PL form for bench and it's really paid off, had no problems racking and unracking by myself.Flat BB:275x5295x5315x5315x5325x55

Slight incline DB:100x5110x5120x5120x5120x6

Wide Hammer plate loaded (PWO)270x12310x5360x5360x4/270x3/180x8/90x24

Great workout, I took my EC stack just prior to workout......not doing that again, was overly focused on my heart rate the whole time.

Weight is still sitting right around 230lbs, fluctuates up and down a few lbs, but no significant change.

Please, please tell me that's a typo otherwise I'm just throwing the in the towel :o not srsLooks like a hell of a good chest and tri workout.

Odd, I took my ec stack 45 mins prior to working out, no issues with HR at all.Just goes to show everyone can react different.

Please, please tell me that's a typo otherwise I'm just throwing the in the towel :o not srsLooks like a hell of a good chest and tri workout.

Odd, I took my ec stack 45 mins prior to working out, no issues with HR at all.Just goes to show everyone can react different.

LMAO...good catch!!! Definitely a typo!

Yeah, it could have just been in my head, overly worried about it and my blood pressure during the heavy lifts. Probably shouldn't worry about it really, but I'll feel more comfortable just taking it afterwards from now on...mental thing most likely.

ok, so in light of my unsuccessful weight loss so far and seeings how cardio isn't doing a dam thing to help, I skipped cardio today and did a high volume leg day instead. I've been wanting to double up on legs anyways so that works out well.

Wow strong pressing in that chest session. Huge volume on the bonus leg day, Im pretty sure more calories are burned doing heavy squats (or any leg work) than spinning an elliptical or treadmill. I know I sweat like a whore in church everytime I get in the squat rack.

I started at 2500 and that did nothing in regards to weight loss and negatively affected my lifts. Figured I was under-eating so I've uppped it a few times and now I'm here. I'm hoping next week once I up my EC that will help. Since my weights not increasing and lifts are, I'm hoping I hit recomp.

Took the last 4 days off to deal with some personal mattersWent to Raw Unity Meet (RUM) on Saturday. Talk about a humbling f'in experience. This was the first meet I've been too and just spectated. It was a pain in the ass to get any information regarding the event and ended up only getting a response on the start time of 9AM. So I got there about 9:30 or so and it was in a community center and turned out to be just chicks and light weights all morning until about 2:30...fuark!!! Don't get me wrong they were very impressive...especially considering it was all raw lifts. There were several girls there that were just unbelievably gorgeous and the fact that they lifted made them 10 fold hotter. One kid broke the all time RUM record by DL'in 622 at 147lbs!!! Seriously impressive, phucking lightweight is pulling more than me. around 2 or so they broke to set up for the afternoon lifters.....the big boys (aka my weight class) and these sons a bitches opening squats were more than my max!!! I seriously wondered if I even lifted!! again....these guys are completely raw, they can were approved knee sleeves and a belt and that's it. Unfortunately, I had dinner plans and couldn't stick around for the rest and support my brothers from the Asylum. They were competing bench only. I really wanted to make it to day 2 as that would have been a seriously bad ass day to go. Day 2 allowed knee wraps on squats so there would have been some serious poundage being squatted.

It was an eye opener for sure. In order for me to compete I'm going to have to seriously up my game. I'm not wanting to cut weight and lift less, so my new theory is to cut fat% by packing on muscle!!! lol....seriously though. I'm just focusing on my lifts right now...specifically bench and squat....DL's...eh...not so much bc they really phuck up my lower back.

Anyways, chest day today and my partner couldn't make it so I was solo again...no problem, I don't need no f'in spotter anyways. ;D

Flat BB:275x5315x5315x5315x5325x3325x3330x3135x12(now that I'm looking at this...that was a lot more volume than I thought)

DB Incline.... 2nd notch (inclined the same as a BB bench is)100x6105x5110x5120x5120x5

Wide Hammer strength:180x8270x6360x5270x8300x5/270x8/180x8/90x12

Great chest day today, I'm very pleased with my flat bench numbers. Was very happy to be able to unrack and rack 330 and rep that bitch with no spotter.

****holy crap my chest and tri's are cramping up everytime I move...my chest is cramping without even moving.

ok, it doesn't look like much on paper, but I'll tell you what! I'm still exhausted!!! Those squats were EXHAUSTING and my lower back tightened up, by the time I got to leg extensions it loosened back up though. It's just surprising how much different I feel after todays high volume workout, compared to yesterdays high intensity workout.

Leg day:Tried some bottom up squats after warm up:225x8315x5315x5They take some getting used to and you have to really focus and keep strict form when you set the bar on the safeties or coming up can be a problem. I think I'd rather just do regular squats though; form is held throughout the full movement.Regular squats:405x3495x2515x1

both leg press machines were occupied...and continued to be so they got skipped today

Single leg- leg extensions:75x2090x12135x8150x5165x5180x3/105x10

lying leg curls:60x1680x8100x5120x380x8I stayed very light with these only going up to 120 for a few reps. I'm hoping if I work these slowly back into my routine my glute will quite giving me issues with these.

Donkey calf raises-400x16x4

That's it for today folks. The 515 squat felt great, I was able to really drop down into the hole with it and get way past parallel so that was a great feeling.

I enjoy DB flat, depending on what I'm focusing on I'll hit DB flat. The only problem at my gym is they only go up to 120's, so when I hit flat I just rep the hell out of them. Right now I'm focusing on intensity with flat bench and trying to get to 405 before years end.

The only thing I won't do with DB's is Fly's. For me, they are absolute shoulder destroyers.

High Volume Leg day ( anywhere below that is noted with * means partial rep. Since it's High volume day, some exercises I do in BBing style and just focus on the contraction portion and keep the ROM limited to keep the muscle contracted for the entire set.)

BB Squats:315x10315x10315x10Unfortunately, my lower back tightened up bad on the last set and in keep with High volume I wanted to keep moving rather than wait for it to relax. The heavy Bench really taxes my lower back on the previous day, so next week I may drop my weight for high volume so I can keep the reps up and rest minimal

Single leg-leg press:180x16180x16180x16

Hack Squats:90x20*90x25*180x25*180x25*

Single leg- leg ext:90x1575x1675x16

Standing Single leg- leg curl50x1240x1640x16Leg press machine- single leg: (this particular machine sucks, there is so much friction in the sled movement that none of the weights felt right)95x20135x10175x16

Well, I got some decent volume in. Like I said, next week I'll probably drop my squat down to 275 for 5 sets of 10 with only 30 sec break between sets.

Volume wise...very litte, just moved some heavy weight. Unfortunately a lot of guys were doing legs today and holding me up and since I'm on my lunch break, time is limited. I'm not too worried since I hit high volume legs on Tuesday.

High Volume leg daySquats:--alright phuck this high rep shit....high rep squats and high rep DL's mean super tight f'in back. I've got to figure something else out here bc I even dropped the weight and my lumbar still tightened up, maybe I'll drop down to a max of 5-6 reps and add a set or 2, I'm not sure yet, but I've got to fix this...or maybe just cut high volume squats altogether and leave for for heavy weight, low rep Fridays.275x10275x10-started tightening275x10- aaaand back is phucked225x10225x10

Leg press:270x20360x20450x20540x20540x20

also did a sh*t ton of reps on leg ext, leg curls and leg press with the machine.

High Volume leg daySquats:--alright phuck this high rep shit....high rep squats and high rep DL's mean super tight f'in back. I've got to figure something else out here bc I even dropped the weight and my lumbar still tightened up, maybe I'll drop down to a max of 5-6 reps and add a set or 2, I'm not sure yet, but I've got to fix this...or maybe just cut high volume squats altogether and leave for for heavy weight, low rep Fridays.275x10275x10-started tightening275x10- aaaand back is phucked225x10225x10

Leg press:270x20360x20450x20540x20540x20

also did a sh*t ton of reps on leg ext, leg curls and leg press with the machine.

If I could afford it I'd be in the car. lol

I hate hight rep squats and deads myself. I have a hard time recovering from them. I sort of miss 531 but I'm committed to this program at least till end of April.

Eric--- I know what you mean, I'd love to go up to one of the meets and lift with the guys on here, but it's a long ways from me.

Back day:Testing my theory of low reps and heavy weights I decided to do some DL's.Sumo DL:315x3315x3405x1495x1315x3 (this was just to reinforce my speed)495x1Well, I work up to 495 quickly..no belt, and my back feels great. I had no issues at all, so I firmly believe reps are a lumbar killer for me and I'll stick with low reps on dl's and squats.

Wide grip lat pulldown:255x5270x5285x5300x5300x5

Cable reverse lat flys:40x1650x1260x8 / 40x12

Pretty low volume for me, another drawback of DL's, they take up a lot of time, however I'm very happy I pulled some decent weight fairly easily after a loooooong break from DL's.

Eric--- I know what you mean, I'd love to go up to one of the meets and lift with the guys on here, but it's a long ways from me.

Back day:Testing my theory of low reps and heavy weights I decided to do some DL's.Sumo DL:315x3315x3405x1495x1315x3 (this was just to reinforce my speed)495x1Well, I work up to 495 quickly..no belt, and my back feels great. I had no issues at all, so I firmly believe reps are a lumbar killer for me and I'll stick with low reps on dl's and squats.

Wide grip lat pulldown:255x5270x5285x5300x5300x5

Cable reverse lat flys:40x1650x1260x8 / 40x12

Pretty low volume for me, another drawback of DL's, they take up a lot of time, however I'm very happy I pulled some decent weight fairly easily after a loooooong break from DL's.

Yea, you're a long way from me. I could really use a vacation though. lol

strict OHP95x16135x12155x8175x7185x3205x2...new PR... previous single PR was 200. I stopped myself after 2 to left some gas in the tank since they went up easy and attempted 225 for a fail.....got it half way and it's like I hit the ceiling....next week.

DB Arnold press. I don't normally do Arnold press, usually just seated DB presses. so I started real light and worked up.40x860x1280x6These are interesting, but didn't see much difference in them over regular DB presses.

Back day:worked some deads up to 495, failed 515, my legs were wiped after yesterday.

did some other stuff but was pretty tired, I think it's my stupid allergies are wearing me out. This season has been so bad I have to take 2 separate medications....zyrtec and Flonase....phuck allergies.

Back day:worked some deads up to 495, failed 515, my legs were wiped after yesterday.

did some other stuff but was pretty tired, I think it's my stupid allergies are wearing me out. This season has been so bad I have to take 2 separate medications....zyrtec and Flonase....phuck allergies.

Come shovel my snow. The cold will be good for your allergies. ::) :-*

^^^^ hmm, I've never seen people use an inhaler in the gym to boost their lifts. I do however see the dumbass Bane wannabees with the oxygen restrictors, makes me laugh every time.

This was quite a few years ago so maybe it wasn't real wide spread. I thought about getting one of those restrictor masks, maybe it would help with my asthma. Then I read and it said not to use if you have asthma. :doh:

Squats:315x3405x1455x1495x1525x1545x1585x1-PR ;DBelow is the vid for the 585...it is high, but it was good getting it on my back and at least attempting it, I can still see where the bar sat on my back.585 squat (http://www.youtube.com/watch?v=rxt6mviosAQ#ws)

also...weight is sitting nicely at 232lb with @3,000 cals per day. Not a single pound gained since Jan and all lifts have sky rocketed. I do poop a lot though.

meh, I'm a wreck, need a full body massage, a hot tub and a shot of morphine.

I've been in that boat for months now. If I could get a full nights sleep that would probably help a lot. I need to find a good sleep aid. I've tried melatonin but it doesn't really help. Sometimes it makes me feel weird and wide awake.

meh, I'm a wreck, need a full body massage, a hot tub and a shot of morphine.

I've been in that boat for months now. If I could get a full nights sleep that would probably help a lot. I need to find a good sleep aid. I've tried melatonin but it doesn't really help. Sometimes it makes me feel weird and wide awake.

Melatonin doesn't seem to do anything for me either. I take a sleep aid from Walmart made by Equate.

Funny, I finished up with OHP today as the accessory with BP and I feel about the same way...whole body is tired. No deload week next week for me. Next week is the heavy 1+ week. Then the deload week after that.

Squaturday!! Was attempting to play with low bar squats and after several attempts and form studying I came to the realization that I physically am unable to place my hands on the bar and build a shelf with my rear delts. When I get my hands on the bar my elbows are pointing straight down and in order to build the shelf they need to be pointed backwards, somewhat. I figured out how to make the shelf, but my hands are about 6 inches forward of the bar and absolutely impossible to get into place so.....high bar it is.

Squats: 315x5decided to work box squats for reps...only wore my TK sleeves, no wraps at all.405x8455x6495x6515x5545x3

Dam those felt great, I really enjoy box squats and they are a great squatting tool.

did you try messing with hand placement width?I've seen some guys, not that flexible in the shoulders, go out pretty wide with hand placement.

I, for one, will never go back to high bar placement. Low bar is much more comfortable for me, even if I do have to limber up the shoulders to get in position.

I did not really try today, mainly moved my hand around on the rings, but didn't go really wide, maybe I'll try next time.

I'd have to get serious about shoulder flexibility if I went narrower than my middle finger on the ring.Wonder if you went a couple inches outside the ring from you index finger if that would let you get position.

Chest day!only hit triples on flat BB bc I wanted to save some energy for some overload sling shot work.

Flat BB:315x3335x3345x3Slingshot:315x12335x8365x2Even with the slingshot my chest was pumped and exhausted!

Incline BB- haven't done these for awhile135x12225x4275x2315x1225x6275x2I was actually happy with these numbers. I've been hitting incline mainly on DB's and ours only go to 120s and although I rep those out, I was pleased to still be able to hit 315 here.

Time got away from me so I hauled ass through the rest of this, less than 30 sec rest between sets.

High volume day- I was 20 minutes early and partner 15 late so I did a TON of leg extensions and presses before hand for warm upOnce he finally showed up it was time to bust assLeg press: 360x20450x20540x20630x20720x15810x10and monster super set..no rests between sets:900x10 / 810x10 / 720x10 / 630x10 / 540x10 / 450x20

Reverse Hyper ( ok, the story is, I was going to try GHR on the lat pulldown machine, unfortunately the seat is too narrow for my knees, so I saw the reverse hyper and thought....that's similar to a ghr...just reversed ;) It does work the hams and glutes pretty hard, but it really focuses on the lower back. It didn't hurt at all, but didn't focus on my hams like I wanted.It's plate loaded so45x1045x1070x10

That's it, the leg presses really gave me a head ache, in the back of my head in my sinuses, I think it's bc they are already enflamed from the crappy allergies and the extra pressure of the hard workout made it worse. All better now though.

back dayplaying with the idea of a PL meet, so tossed aside the versa grips, mixed up my grip and chalked the fuck up!Sumo DL...trying to do this by memory since my phone screen is busted and I didn't want to carry it around the gym and make it worse.135x8135x8225x6315x3^^^double over handbacked the weight down to play with mix grip 225x5225x5315x3365x1415x1465x1505xfail465x1

yesterdays high vol leg day is enough to wear my legs out to kill my dl max. Next time, I'm going to have to change up high volume leg day so I can save my legs for DL's

Pendlay rows...just keeping it light135x16x3

Neutral grip, narrow->wide pull downs, plate loaded-pwo90x8180x8180x8

unfortunately ran out of time, spent more time on DL's than I'd like, but was happy I had no grip problems.

Fortunately, no pain or DOMS. As long as I keep the reps down I don't have any issues. I don't mind DOMS, but I've never had it in my lower back, if I go to hard it just tightens up and is painful.

Shoulders:OHP:185x5185x5195x5195x5205x4....leg cramped on 5th rep...next week I'll get this bitch!!135x20

Alternating front DB raise:25x1230x835x840x850x8

I also tried out a seated side lateral machine, but it was garbage. My partner and I started light and moved up to the entire stack and couldn't tell where the hell the machine was hiting...definitely not side lats.

Leg day tomorrow...got my New Odin knee sleeves and can't wait to use them.

Squat day! starting to be one of my favorite days, no partner todaySquats: Only wore Odin knee sleeves until final PR setend of warm up:315x3405x1Box squats -405x8405x8495x5545x4585x1Knees wrapped:605x1605 box squat (http://www.youtube.com/watch?v=9-mBapBF9mE#)I put the safeties too high and you can see I hit them with the bar, no problem thoughBack to sleeves495x6225x12

That's it for today, focuses on squats and getting as heavy as possible with only my sleeves. Extremely happy to Surpass my year end goal already, going to have to raise the bar.

PS. so I'm over here repping 545 and then hitting 585 box squats with nothing but my sleeves and this half wit doing quarter squats next to me had the audacity to come give me tips saying I squat with the bar too high. I Bert stared the mother fucker and explained to him, well, you may be confused bc I'm over hear doing squats and your doing 225lb knee bends, obviaously we are doing completely different exercises....... FUCK OFF!

BB Incline:135x12225x3275x3315x3...OOoooo that felt good! It's like cumming ;D335x1....eh...kind of, spotters fingers were on the bar so I'm not sure how much he helped., It felt really heavy coming down and I was pretty worn out at this point225x9

Deed to change up my routine just a little bc the high volume legs was killing for DL's the following day..or so I thought.Sumo DLs:315x3405x2465x1495xfail.....fuck fuck fuck405x1..for shits and giggle conventional pull

I can't figure this shit out, I should have absolutely no problem with 495, it would not budge, makes no sense.

Leg press- semi high volume. I backed off on the volume a little bc last week I did something and it felt like the sinus in the back of my head exploded. It was pounding and was easily irritated the following few days...it sucked. So, rather than risk it, I backed the volume down so not to irritate it so it healed.270x10360x10450x10540x10630x10720x10810x10900x10Drop set:990x5/900x5/810x5/720x5/630x5/540x5/450x40..yes 40...wanted 50, but the back of my head started pounding so I stopped at 40.

Did some reverse hyper extensions...the proper way, nothing exciting just a couple sets to stretch my spine back out.

Deed to change up my routine just a little bc the high volume legs was killing for DL's the following day..or so I thought.Sumo DLs:315x3405x2465x1495xfail.....fuck fuck fuck405x1..for shits and giggle conventional pull

I can't figure this shit out, I should have absolutely no problem with 495, it would not budge, makes no sense.

Leg press- semi high volume. I backed off on the volume a little bc last week I did something and it felt like the sinus in the back of my head exploded. It was pounding and was easily irritated the following few days...it sucked. So, rather than risk it, I backed the volume down so not to irritate it so it healed.270x10360x10450x10540x10630x10720x10810x10900x10Drop set:990x5/900x5/810x5/720x5/630x5/540x5/450x40..yes 40...wanted 50, but the back of my head started pounding so I stopped at 40.

Did some reverse hyper extensions...the proper way, nothing exciting just a couple sets to stretch my spine back out.

Shoulders..little tri:OK, next week I'm changing Wednesday to back and bi..no tri, and saving tri for Thursday. Main reason is I really need to get back into heavy CGBP and that will help me push my bench harder

OHP: was a little worried the tri work would affect my OHP...nope ;D185x5195x5205x3225x3- rep PR235xfail - the 3rd rep on the last set was a hard push and damn near on the verge of blacking out, so I unfortunately didn't have anything left in the tank for this attempt135x20

Great day, very happy with the weight progression. The over load is working great as my atg sleeved squat is also climbingI went for a triple with the 615..lost focus for a second and shot forward, no injuries or problems though, ditch the weight on the safeties. At these weights, once you get off, there's really no correcting it and finishing the lift.

OK..so the fails...I haven't been using my versa grips and was only using chalk and mix grip. My first attempt I pulled to my knees, second it was pinned to the ground. Once I put my versa grips on and pulled double overhand it flew off the ground and up to lockout. At 495 grip isn't an issue, even when I got to my knees my grip felt fine, there's just something about the mix grip that throws me slightly off, best described as an uneven feeling, that I need to work through. I've been using the mix at lighter weights too just for this purpose and I'm still not quite even on my pull. The 405x6 was mix grip with not even the slightest grip problem, but even then one side of plates was hitting the ground just before the other. I've only ditched the grips a few weeks ago so I'll keep working on it and bring the grips in when the weights sticks so I can overload.

Thanks Guys and Kim! ;)Well, as I said, deload time, lolFirst day of 531 and I phucked it up. I'm using a app "wendlerized" to help track everything and I forgot about the "+" on the last set and so I input zero and the sonnuvabitch dropped my training max load down. I manually pushed it back up, but I don't like that feature. I hit all the reps, so it should have left my numbers alone.

Squat:395x5420x5445x5I will say though, after the first set, I could feel my legs weren't completely healed from Friday's workout, oh well, still pushed through

Never found an app I liked but I haven't looked for a while. What one are you using?

Edit: Never mind, saw the "" around the app.

lol, yup, I gotta remember the + set, I'm used to a preset number of reps at a heavy ass weight, so this lower intensity training is new to me. However, I was happy that my back held up OK to the sets of 5, that had me worried at first.

Never found an app I liked but I haven't looked for a while. What one are you using?

Edit: Never mind, saw the "" around the app.

lol, yup, I gotta remember the + set, I'm used to a preset number of reps at a heavy ass weight, so this lower intensity training is new to me. However, I was happy that my back held up OK to the sets of 5, that had me worried at first.

I'm too old school on the tracking....I like my paper copy...lolPen and paper, then I write down any additional accessory stuff I'm doing. I've got mine set to BBB also but then have the accessory lifts offset; 5x10 squats on DL day, 5x10 DL on squat day, etc., for BP and OHP.

Thanks Guys and Kim! ;)Well, as I said, deload time, lolFirst day of 531 and I phucked it up. I'm using a app "wendlerized" to help track everything and I forgot about the "+" on the last set and so I input zero and the sonnuvabitch dropped my training max load down. I manually pushed it back up, but I don't like that feature. I hit all the reps, so it should have left my numbers alone.

Squat:395x5420x5445x5I will say though, after the first set, I could feel my legs weren't completely healed from Friday's workout, oh well, still pushed through

Definitely, my body responds very well to overload training, especially bench and squats. At the end of last year I was raw maxing 450 on squat, now I'm up to around 525 raw squat. In regards to squat- not only is it great for overloading my quads, but it really hits my back and strengthens my core. When I go north of 600lbs I can feel my traps, lats and all of my back getting worked, and they are sore for he next few days. Heavy squats has added a lot of thickness to my back and strength to my overall core, allowing me to push my squats even further.

Thanks, good to know. Going to try some overload training when I'm back to eating for growth again. Its been a long time since I tried it and it was usually just working negs on bench.

No doubt those heavy squats build everything. Just walking out with that kind of load on you has to recruit some serious muscle just to avoid folding up like an accordian. I'm guessing you dont get much bruising anymore from the bar?

Thanks, good to know. Going to try some overload training when I'm back to eating for growth again. Its been a long time since I tried it and it was usually just working negs on bench.

No doubt those heavy squats build everything. Just walking out with that kind of load on you has to recruit some serious muscle just to avoid folding up like an accordian. I'm guessing you dont get much bruising anymore from the bar?

Actually, I only started bruising after 600, lol. Prior to that I never had bruising, however I don't really get brusing, you can just see a red mark across my traps where the bar sits for a day or 2, it never turns black and blue.

OK I think I've figured out how this app works for recording the AMRAP, instead of just putting how many extra reps you got, your supposed to put in the total reps for that set.Chest Day:Flat BB:75% - 290x580% - 310x585% - 325x8! hellz yeah, that felt good

BBB (big but beautiful, lmao)Incline BB:185x10205x10205x10205x10215x11ok, so I'm not really following the %'s here for whats recommended, instead I'm lifting quite a bit higher. My Main focus is max weight for 10 reps, just making sure to hit 10 each rep.

Hammer strength wide:270x10x3

DB pullover:65x1065x1075x10

Machine flys:150x16165x10165x10 (this set only single arm with over reach for harder contraction)165x10/150x10/135x10

Great workout, By my 3rd set of BBB my chest was fully pumped and ready to explode so this felt great. This is a nice break from the higher weights I've been using, I think it's even better for my CNS. It needed a break

Yesterday was my off day, did some HIIT on the spin bike and some arm work.Today-Back531 Deads:75% 395x5 80% 420x585% 445x5...this was not pretty, did 3 right away and then took a quick 10 second break between the last 2 reps, this was waaaaaay too hard. unfortunately my back tightened up after set 2 so I knew this would be bad. Really pisses my off since I should be pulling this easy.

Also worked some reverse hypers- nothing worth mentioning, just stretching my spine back out, I may need to start with these

Wide grip pull donw:120x10165x10220x10

Plate loaded rows:50x1090x10140x10190x10

Reverse lat flys:40x2050x1250x12

I cut a lot of sets out, I usually like 5 working sets, but was trying to move fast since I burned up a lot of time on deads. I'm really starting to hate deads, not sure if I'll ever progress much in them and that sucks, bc they are way out of proportion to my squats.

Still, looks like you got the required reps in. Of course its always nice to pull more on the + set but some days it just doesn't happen.

Yeah, I do my own warm up, mainly bc I do a lot more than is prescribed. I think the program only has like 3 warm up sets and I prefer to do 6 or so. My lumbar's always given me issues with Deads..and deads only....that may be good or bad I guess.

Still, looks like you got the required reps in. Of course its always nice to pull more on the + set but some days it just doesn't happen.

Yeah, I do my own warm up, mainly bc I do a lot more than is prescribed. I think the program only has like 3 warm up sets and I prefer to do 6 or so. My lumbar's always given me issues with Deads..and deads only....that may be good or bad I guess.

I tried more warm up sets for a couple weeks and found it impacted my + sets so I just stick with the regular 3 sets. I do, however, loosen up prior. Usually some light bouncing around (jump rope, high knees, arm circles of peace, etc.) for about 5-10 minutes.

you guys are too much, lolBreaking in the new Pendlays..yeah!!Squats:53180% 420x385% 445x390% 475x3475x3 new pendlay do wins (http://www.youtube.com/watch?v=v6ejfZMrsHQ#ws)

BBBleg press:450x10540x10630x10720x10810x10My ROM has really increase on these over the past few months, I can now get my knees to the side of my body without back issues.

Single leg ext:75x10105x10120x6 / 60x16135x5 / 60x10

Pretty good leg day, I love the new shoes, and they actually felt REALLY good on leg press, I felt like my full foot was planted solidly on the platform and I was getting even pressure. Chest tomorrow!

Amazon....about the only place I could find them. The 2014 ones are all black with neon green and synthetic leather and @$150, but good luck finding them in you size, it's close to impossible. The 2013 model, the ones I have, are real leather. I found these on Amazon and signed up for the Amazon credit card and got an additional $30 off, so they came to about $89 total! They also arrived almost a week before the expected delivery date.

I think I may adjust my stance a little wider so I can drop lower between my legs. In that stance I'm getting as low as I possibly can, so maybe a wider stance will help. I changed my bar grip and went "thumbless" to try to get a more inline grip with the bar and my arm instead of my wrist bending backwards, but in this vid I can see my old habit kicking in and wrists still bending.

Amazon....about the only place I could find them. The 2014 ones are all black with neon green and synthetic leather and @$150, but good luck finding them in you size, it's close to impossible. The 2013 model, the ones I have, are real leather. I found these on Amazon and signed up for the Amazon credit card and got an additional $30 off, so they came to about $89 total! They also arrived almost a week before the expected delivery date.

Chest day:531:Flat BB:80%- 310x385%- 325x390%- 345x4... was slightly disappointed with these, was much harder than it should have been, especially after repping 325x8 last week.

Big Butt Beautiful

Incline BB:185x10205x10215x10225x10235x10

DB slight incline:100x10120x4120x5

Machine Fly super set with Sven Press:165x8165x8165x8165x8

Sven press....didn't keep count, used 2 dimes and pressed them together as hard as possible and did a FEW reps...these don't take much, espeacially since the reps are slow, the intensity is really dependant on you. I really like these, my parter was thinking you can do them without weights and I tried and it's not the same. With the dimes, I feel my entire chest getting hammered, especially the inner portion. Without weight, I only feel the outer portion of my chest.....now I know there aren't separate chest muscles in those areas, however they movements do feel different.

531 is a pretty decent cycle and I can see why beginners like it. I'll only be running this one meso cycle and then going back to my regularly scheduled program, since it's worked great for me so far.

nothing heavy today, 20 or so minutes of HIIT on the spin bike and then some accessory shoulder work.However, HIIT on a spin bike 2 days after leg day is an f'in quad burner! I hate pretty much all cardio, except for the spin bike for some reason.

nothing heavy today, 20 or so minutes of HIIT on the spin bike and then some accessory shoulder work.However, HIIT on a spin bike 2 days after leg day is an f'in quad burner! I hate pretty much all cardio, except for the spin bike for some reason.

nothing heavy today, 20 or so minutes of HIIT on the spin bike and then some accessory shoulder work.However, HIIT on a spin bike 2 days after leg day is an f'in quad burner! I hate pretty much all cardio, except for the spin bike for some reason.

cuz you can watch tv?

Probably more like the hawt women folk in his spin class.... :o :jester:

nothing heavy today, 20 or so minutes of HIIT on the spin bike and then some accessory shoulder work.However, HIIT on a spin bike 2 days after leg day is an f'in quad burner! I hate pretty much all cardio, except for the spin bike for some reason.

cuz you can watch tv?

Probably more like the hawt women folk in his spin class.... :o :jester:

nothing heavy today, 20 or so minutes of HIIT on the spin bike and then some accessory shoulder work.However, HIIT on a spin bike 2 days after leg day is an f'in quad burner! I hate pretty much all cardio, except for the spin bike for some reason.

cuz you can watch tv?

Probably more like the hawt women folk in his spin class.... :o :jester:

yeah so DL's.....PHUCK EM!!! I'm starting to really hate them. I adjusted my stance today, Liftin my butt and got the bar aligned with my rear delts/lats, I've been pulling to low, almost to the point that I was doing a modified squat. With the adjusted lifts everything felt much better, the 430 went up with ease for a triple, seriously really good, 455 was a little bit of a bitch and when I got to 480 the bar wouldn't move. I'm not sure if my legs were tired from the bike yesterday but something was off and it was like my gas tank had run dry. I don't know, I'm about to the point of giving up DL's and just doing BOR's. Last time I did that and went back to DL, I ripped 495 off the floor easily, since then my DL's been getting weaker. I don't get it and it makes no sense.

still a seriously good lifting session.HardNHeavy used to say that if you change something in your DL is will impact the lift until you're comfortable with it. Might be that you were in a different position than normal and it might take some rep work at lower weight to get comfortable.

still a seriously good lifting session.HardNHeavy used to say that if you change something in your DL is will impact the lift until you're comfortable with it. Might be that you were in a different position than normal and it might take some rep work at lower weight to get comfortable.

Yeah, I'm debating that too, was thinking of just ditching the 531 for DL's for now and keep the weight low and practice with my form adjustments for a while and see how that goes. My partner said with the adjustments my form looked a lot better, basically mechanical...in a good way.

still a seriously good lifting session.HardNHeavy used to say that if you change something in your DL is will impact the lift until you're comfortable with it. Might be that you were in a different position than normal and it might take some rep work at lower weight to get comfortable.

Yeah, I'm debating that too, was thinking of just ditching the 531 for DL's for now and keep the weight low and practice with my form adjustments for a while and see how that goes. My partner said with the adjustments my form looked a lot better, basically mechanical...in a good way.

That might be for the best. Brad (HnH) mentioned at one point, I think on here, that it took him about 18 months to get his form right and an identical set up each and every time. Since he was doing ridiculous singles with 500-525 I figure he knows what he's talking about. It's worth a shot and certainly couldn't hurt, especially since you're still plowing away at squats and other compounds.

That might be for the best. Brad (HnH) mentioned at one point, I think on here, that it took him about 18 months to get his form right and an identical set up each and every time. Since he was doing ridiculous singles with 500-525 I figure he knows what he's talking about. It's worth a shot and certainly couldn't hurt, especially since you're still plowing away at squats and other compounds.

Exactly, it definitely wouldn't hurt anything to back off on the weight with DL's, let's me focus on squats even more!

Damn that sucks GnF. Missed DLs are the worst. I can drop 10% off the bar and it'd still be a struggle after a missed pull. Maybe starting out too heavy on the program?

I put in numbers below my max from last year, but since then I've been fighting DLs. After the 480 fail even 405 felt heavy. The fall wore me out physically and mentally. I had to tell my partner to STFU to bc I was getting in the zone and focused on pull and right I'd go to pull bar he kept telling pull and compelling destroyed my focus. It's like yelling when a golfer is mid swing.

Bi alternating db curls:30x1245x1050x8And I was quickly reminded that yesterday was back day and my bi's started cramping. d'oh

Was solo today, so I was able to move along faster than normal. I'm extremely pleased with my OHP progress. A few months ago I could barely press 225, and today I repped the crap out of 210. Next week my final set is 1+ for amrap, I'm hoping to rep the hell out of that also.

ION- my spin bike just arrived at work so I'll be hauling that home tonight and putting that together.

Bi alternating db curls:30x1245x1050x8And I was quickly reminded that yesterday was back day and my bi's started cramping. d'oh

Was solo today, so I was able to move along faster than normal. I'm extremely pleased with my OHP progress. A few months ago I could barely press 225, and today I repped the crap out of 210. Next week my final set is 1+ for amrap, I'm hoping to rep the hell out of that also.

ION- my spin bike just arrived at work so I'll be hauling that home tonight and putting that together.

Damn man that's some heavy shit.

I was looking for a "rep" meme and I came across the following pic. So, here's some greens for you.

I Google military press vs OHP and there are multiple definitions of each, some say they are the exact same thing, some say one is seated the others not.

So, to clarify, when I do OHP it is standing with a barbell, I bring it all the way down to my chest and press it straight up with my body in line. My legs are not pushing, there is no assistance. Just a strict standing OHP.

Quick leg press- running low on time540x10630x10720x10900x4Really focused on depth here...had more left in the tank, but one of those bastard barking spiders run by on rep 4 and I figured I better not push my luck! :o ;)Leg press depth work 900x4 (http://www.youtube.com/watch?v=uD6Cvdgb-Bs#ws)

Flat BB 531:290x5325x3365x2..felt good, would have got at least one more but nailed the safety on the way up and that mind phucked me.

BB Incline:185x10205x10225x10275x3315x2

Neutral grip plate loaded hammer strength incline:270x10450x6540x3

Wide hammer strength:keeping it light since I went heavy on the last 3 exercises270x8270x8270x8

Machine Fly:165x24135x20120x10...my chest way exhausted at this point and stupid pump achieved.

Next week is deload week...but I doubt I'll follow that, for beginners I'm sure a deload every 4th week is a good idea, but I'm past that stage, I'll run a deload once every 6 months or so when I need it. Otherwise, I'll push myself as hard as I can.

I used to love BB upright rows but then my left shoulder started popping and, after a while, I stopped. Never hurt but was annoying and I wasn't sure if I continued with them if I would damage the joint.

I used to love BB upright rows but then my left shoulder started popping and, after a while, I stopped. Never hurt but was annoying and I wasn't sure if I continued with them if I would damage the joint.

It's probably better that you stopped, upright rows have a tendency to be hard on the rotator cuff. I've been fortunate and they don't irritate mine at all.

I used to love BB upright rows but then my left shoulder started popping and, after a while, I stopped. Never hurt but was annoying and I wasn't sure if I continued with them if I would damage the joint.

It's probably better that you stopped, upright rows have a tendency to be hard on the rotator cuff. I've been fortunate and they don't irritate mine at all.

Yep, didn't want to chance it. Seen too many guys tear their shoulders up and I don't want a bad shoulder messing with my bench or OHP!

THanks, I should have been clearer, I'm just trying to get it appear on here visible and nice, when I paste it in here, none of the columns are aligned so it looks like crap when viewing it. I got it somewhat decent, it would probably be better if I grabbed it as an img, and uploaded the img, but this will work for now

Back Day-in light of resetting my DL form, I've ixnayed 531 for DL's. Just focusing on a better form and pull that will hopefully prevent lumbar pain.315x5405x3405x3425x3425x3Nice and light, new form felt better, I'm following Dan Greens Sumo form and starting with my ass higher, the bar in lined with my lat/rear delt, and over mid sole. As I pull the first part I'm focusing on locking my knees out once I get the bar knee level and then at that point just thrusting the bar forward and then stopping my back from hyper extending and putting pressure on my lumber. Worked great today and I had zero pain. My warm up consisted of paused reps, pausing at knee lock out and then thrusting my hips forward so it's like 2 separate movements. I'm liking this and hoping this will be the solution.

BB BOR's:135x16185x8225x5315x5405x1

Pendlay rows: (complete hand release on the ground and focus on exploding off the floor-super light)135x16x3

Wide grip lat pull down:135x8185x8225x5225x5...I f'd up here and forgot I already did a set at this weight300x3

Reverse cable lat flys:40x1050x1060x10

That's it for today, I'm looking forward to tomorrows OHP, I really want to hammer the heck out of the 225 AMRAP, I'm planning on recording it and posting up.

just a little update- going to add melatonin to my preworkout. Why?....bc I have a bottle sitting around and why not? lol. srsly though, I bought it a while back for sleep aid, but it doesn't help at all and when I'm trying to sleep it makes me feel weird. So I'll put it to good use for preworkout, if it works, yay...if not..no loss, it would have ended up in the garbage anyways....taking 5mg, 30 mins prior to workout.

Machine Flys:I used a different machine than normal and the weight is different, must be pullied different than the otherAlso, these are all paused reps with a 5 second hold on the contraction...trying to contract the chest as hard as possible and hold it. Only the first 3 or 4 are paused and then a few additional normal reps after105x8165x6205x4120x6105x8

I think some of the walls really wore me out on my obstacle run more than I thought, my elbow joints were bothering me more than usual today...even now they are irritated.

just a little update- going to add melatonin to my preworkout. Why?....bc I have a bottle sitting around and why not? lol. srsly though, I bought it a while back for sleep aid, but it doesn't help at all and when I'm trying to sleep it makes me feel weird. So I'll put it to good use for preworkout, if it works, yay...if not..no loss, it would have ended up in the garbage anyways....taking 5mg, 30 mins prior to workout.

What exactly do you expect it to do? It never helped me sleep either, and it gave me weird dreams. Not sure what it will do while awake.

Great chest day too. I hear ya on the sore joints. Everything seems to hurt just a little more these days.

just a little update- going to add melatonin to my preworkout. Why?....bc I have a bottle sitting around and why not? lol. srsly though, I bought it a while back for sleep aid, but it doesn't help at all and when I'm trying to sleep it makes me feel weird. So I'll put it to good use for preworkout, if it works, yay...if not..no loss, it would have ended up in the garbage anyways....taking 5mg, 30 mins prior to workout.

What exactly do you expect it to do? It never helped me sleep either, and it gave me weird dreams. Not sure what it will do while awake.

Great chest day too. I hear ya on the sore joints. Everything seems to hurt just a little more these days.

Baylor University scientists hypothesized that taking melatonin before a weight workout could boost GH levels. So they tested it out. They had 60 weight-trained men and women take 0.5 milligrams of melatonin, 5 milligrams of melatonin or a placebo one hour before a high-intensity leg workout. As reported in a 2007 issue of the Journal of the International Society of Sports Nutrition, the 5-milligram dose of melatonin more than doubled GH levels before the workout started, and both doses more than doubled GH levels after the workout in the male subjects.

Baylor University scientists hypothesized that taking melatonin before a weight workout could boost GH levels. So they tested it out. They had 60 weight-trained men and women take 0.5 milligrams of melatonin, 5 milligrams of melatonin or a placebo one hour before a high-intensity leg workout. As reported in a 2007 issue of the Journal of the International Society of Sports Nutrition, the 5-milligram dose of melatonin more than doubled GH levels before the workout started, and both doses more than doubled GH levels after the workout in the male subjects.

Cardio / accessory daySince I did HIIT last night I decided to try something new today- farmers walks. I used the trap bar, but have no idea what the thing weighs so these are PWO. I'm not sure of the distance roughly 30 feet one way. No wraps or anything used.so-90-@120 feet180 -@120 feet270-@60320-@60360- @30 My legs were pretty wiped from last night and I could definitely feel it. I also felt it in my lats pretty good so we'll see how this affects DL's tomorrow. The one thing I don't care for is the trap bar is so thin it really tears up my hands, I placed a towel over the grip and it helped a little.

DB front raises:25x1230x835x840x845x8

Bent over rear delt db flys30x1635x1645x16

upright BB rows:95x16135x8135x10

Machine reverse flys:65x1680x1690x16

Pretty good day, the farmers walks were a fun change. Hopefully it doesn't affect my DL's too much tomorrow, although I will be keeping them light as I'm still focusing on resetting my form.

Baylor University scientists hypothesized that taking melatonin before a weight workout could boost GH levels. So they tested it out. They had 60 weight-trained men and women take 0.5 milligrams of melatonin, 5 milligrams of melatonin or a placebo one hour before a high-intensity leg workout. As reported in a 2007 issue of the Journal of the International Society of Sports Nutrition, the 5-milligram dose of melatonin more than doubled GH levels before the workout started, and both doses more than doubled GH levels after the workout in the male subjects.

Curios how your traps feel tomorrow, I am not getting anything out of shrugs anymore.

Whenever I use a trap bar straps are a must, I can see how that would chew up your hands.

I actually felt a little soreness in my traps this morning, not much now, but it's good to know they got some work since I haven't had the time to really do direct trap work lately. I wonder if I can shrug while I farmers walk, lol

Inzer XT review- hated them. I got the correct size according to my measurements and they were snug on my thigh, but loose as phuck around my knees. I strapped them as tight as possible and just did not like them, they bunched up where you strapped them and offered zero support for me. I got more support out of my odin sleeves than these so back to ebay...any want them. $35

I had to realy work for my lifts today, more than necessary and just couldn't get it going and then on 585 my f'in belt snapped! This is the 2nd time the buckle has broken and it's in the exact same spot as before. I'm pissed as phuck right now.

I had a buckle break on me before. Scary stuff! It wasn't almost 600 sadly, but it was up near my 4-rep max at the time over 400.

I'm telling you man, you think SBD sleeves are pricey but those fuckers will outlast you. You wear them for the moist heat, not necessarily the support. But you can downsize them for a bit more support too. I measured as a large and got mediums. Perfect and still easy to put on.

I had a buckle break on me before. Scary stuff! It wasn't almost 600 sadly, but it was up near my 4-rep max at the time over 400.

I'm telling you man, you think SBD sleeves are pricey but those fuckers will outlast you. You wear them for the moist heat, not necessarily the support. But you can downsize them for a bit more support too. I measured as a large and got mediums. Perfect and still easy to put on.

They had them at the Europa and I tried them on, they felt a lot better than my TK's that for damn sure...much better quality. The 2xl's felt great, semi compression, but for comp I'd wear an XL to get more compression out of them. The XL's took a SHIT ton of work to get on, but I got them on, I couldn't train in them though, would have to wear 2xl's. I was just looking for something to use in lieu of wrap up to 550+lbs. I'll go back to my Odins and regular wraps for now. If I can sell the XT's I'll probably go with SDB.

Chest day:531 flat BB:315x3335x3355xfail....WTF????OK, this is what I was worried about, this program has done some damage to my strength. Don't get me wrong this is great for a beginner/ intermediate, but at my level it's just not enough. The problem lies in the working sets, depending on the week your only doing 1 or 2 actual working sets.....and even at that it's very few reps, week 2 = 3 reps, week 3 = 1 rep. Prior to this I was doing a 5x5 at or above 80% for all 5 reps. The program worked great for me and I had constant progression so I'll be going back to that. This was originally only intended for a deload, but I stuck with it too long hoping it might be helpful. Too many bad days for too many weeks in a row, time to go back to what works.

Also, tried out my Anderson PL wrist wraps and they were very different, going to take some getting used to. They don't flex like my others and are very, very stiff. Great support, just uncomfortable as hell. Found the description word I was looking for for these wraps.....casts! My wrists and forearm are red from where they rubbed against my skin.

5/3/1 hurt my bench press too. Squat and dead were fine, but the lack for frequency and volume only training bench once a week caused my bench to go backwards. Now you can modify it of course to bench more often and get in more volume, so there's that. Think of it more like a philosophy and less of a program and you can customize it to work.

Now you can modify it of course to bench more often and get in more volume, so there's that

Yeah, this is true, but my time is really limited at the gym, so I've got to hit it as hard as I can ( more real working sets) rather than several warm up sets and then one working set.

I think that's why a lot of people on 531 throw in a lot more accessory work than what's called for. BP for example, didn't start going up for me until I switched to the alternate days (so benching twice a week) and throwing in cgbp, tri's, extra chest stuff. Honestly, I blow through the main workout rather fast which leaves a lot of time for extra sets or accessory stuff.That being said, if you're not happy with it, you're better off switching back to a program you like and saw good progress on.

Good back day, back feels good, no problems today. Was coaching a kid on form, 18 yo pulling 405, very bad rounded back, but he was starting with a rounded back. At lower weights he can keep a flat back, but he's really starting with his hips too low and it's more of a modified squat than a DL. He has some work to do, but has some great raw strength, once he gets his form down he's going to be a monster.

Solid day. Hope that shoulder gets better. I've lucked out and haven't had shoulder issues except when I try upright rows with a BB. Then one side starts popping like crazy, no pain but annoying and concerning. Stopped the upright rows and shoulder is happy.

Solid day. Hope that shoulder gets better. I've lucked out and haven't had shoulder issues except when I try upright rows with a BB. Then one side starts popping like crazy, no pain but annoying and concerning. Stopped the upright rows and shoulder is happy.

I don't feel any pain when doing upright rows, but that may be causing the problem

ION- My inzer XT's sold today...only took 3 days to sell, sold them for the same price I paid, so no loss.

Solid day. Hope that shoulder gets better. I've lucked out and haven't had shoulder issues except when I try upright rows with a BB. Then one side starts popping like crazy, no pain but annoying and concerning. Stopped the upright rows and shoulder is happy.

I don't feel any pain when doing upright rows, but that may be causing the problem

ION- My inzer XT's sold today...only took 3 days to sell, sold them for the same price I paid, so no loss.

I can see the ad now "Inzer XT's, gently used. Took my squats to 600lbs but now the wife says my ass is too big. Switching to the toned look. My loss is your gain!"

Pretty good day, considering no spotter and my left shoulder is really fucked up. I'm ditching the upright rows on shoulder day as that's the only thing I've changed recently so that may be causing the problem. Besides that, all the reps felt good and strong, the 345 set felt great until the final rep when I banged the dam safety. Squats tomorrow, I still don't have a belt, so we'll see how that goes. My gym has belts I can use, but they are the regular buckles and I can't get them tight enough by myself, and if I have someone help me, I can't get the dam thing off by myself,lol.

leg day.....I've got to figure out a solution to my belt situation as of yesterday, today's squats sucked!! I used the gyms belt and it is a piece of shit, not sturdy and very narrow. There was just nothing to push against and I felt it.Squats: (knee sleeves only(315x5405x3455x1495x0...0!!! this is normally light weightPhucket and moving on

leg press:450x10630x5900x31000x1...felt good, could have done more, but everytime I get this many plates on there a small crowd gathers...I don't know why, it's not that impressive and I could feel trouble a brewing down south, so I did one, with no repercussions and moved on.810x5720x10

leg ext:90x30165x10210x10300x10300x10150x16

I'm not sure what to do about my belt. I can't find replacement buckles anywhere (in the US) the one in AUS comes out to almost $70, but would still take several weeks to get here. Lifting large is out for a few more weeks, I really don't want to buy a whole new belt.

What about your machinist friend? Or just a machine shop altogether?Probably be more pricey but I'd bet it would last a lifetime.

I may have to go that way, I just hate to bother him, he recently had to have most of his jaw replaced with part of his leg due to cancer and has a breathing tube in his throat. He's a nice guy and I'm sure he'd be happy to do it, but was trying to avoid it if possible.

What about your machinist friend? Or just a machine shop altogether?Probably be more pricey but I'd bet it would last a lifetime.

I may have to go that way, I just hate to bother him, he recently had to have most of his jaw replaced with part of his leg due to cancer and has a breathing tube in his throat. He's a nice guy and I'm sure he'd be happy to do it, but was trying to avoid it if possible.

Instead of asking him to do it you could get him to point to a good shop.

What about your machinist friend? Or just a machine shop altogether?Probably be more pricey but I'd bet it would last a lifetime.

I may have to go that way, I just hate to bother him, he recently had to have most of his jaw replaced with part of his leg due to cancer and has a breathing tube in his throat. He's a nice guy and I'm sure he'd be happy to do it, but was trying to avoid it if possible.

Holy crap dude. I'm sorry to hear about your friend. Best wishes for his speedy recovery.

Holy crap dude. I'm sorry to hear about your friend. Best wishes for his speedy recovery.

Looks like you're still killing the workouts. :thumbsup:

Thanks! I went over and visited him last night, he's looking rough, he's got a feeding tube going in his stomach and the thing in his throat. He's got a way to go, but he's getting there...slowly. I talked to him about the part and he said he'll gladly take care of it, no charge. I insisted on paying for his labor and the chunk of metal and he said no, it's what neighbors do and if he ever needs anything he'll come to me. He's a little stir crazy too so it gives him a little project to work on. He's only replacing the smaller broken piece this week, so that will never be a problem again, I just hope the large piece doesn't break on me down the road. If It does I know where to go.

I outlined below the arm that broke, so that whole piece is being replaced. I hope the arms on the large hold out for a while.

I'm not sure, last time I went to buckle it and it broke. The first time I tossed the belt on the rubber matted floor, it didn't hit anything, and it broke. I posted over at BB.com in powerlifting section and it seems a LOT of guys are having the same problem in recent years. There are guys that bought their belts several years ago and aren't having problems, so I think it's a failure in quality control in recent years. Most likely it's just imported Chinese shit, one way to keep the cost of the economy belt down.

I'm not sure, last time I went to buckle it and it broke. The first time I tossed the belt on the rubber matted floor, it didn't hit anything, and it broke. I posted over at BB.com in powerlifting section and it seems a LOT of guys are having the same problem in recent years. There are guys that bought their belts several years ago and aren't having problems, so I think it's a failure in quality control in recent years. Most likely it's just imported Chinese shit, one way to keep the cost of the economy belt down.

I have the economy belt from LL. I'll have to keep an eye on that piece.

I have the economy belt from LL. I'll have to keep an eye on that piece.

I can't wait to see once he's done with it, but I'm not sure how I'm going to hook up the new section with the pin. It's still in the base pretty solidly, I'm not sure what's keeping it in there (weld?, glue?) but I'll have to get it out and a new one in...and stay in.

I just purchased a new heavy duty 10mm belt on ebay, $32-double prong, looks decent. It'll work for temp use while I wait for my lever to be fixed and also so I'll have a back up in the future, just in case the other part of the lever breaks. I found out Monday that not having a back up SUCKS!

I have the economy belt from LL. I'll have to keep an eye on that piece.

I can't wait to see once he's done with it, but I'm not sure how I'm going to hook up the new section with the pin. It's still in the base pretty solidly, I'm not sure what's keeping it in there (weld?, glue?) but I'll have to get it out and a new one in...and stay in.

I just purchased a new heavy duty 10mm belt on ebay, $32-double prong, looks decent. It'll work for temp use while I wait for my lever to be fixed and also so I'll have a back up in the future, just in case the other part of the lever breaks. I found out Monday that not having a back up SUCKS!

I'd think you would be able to use a punch to knock the pin out. I doubt they'd go so far as to weld or glue it in but who knows.

I have the economy belt from LL. I'll have to keep an eye on that piece.

I can't wait to see once he's done with it, but I'm not sure how I'm going to hook up the new section with the pin. It's still in the base pretty solidly, I'm not sure what's keeping it in there (weld?, glue?) but I'll have to get it out and a new one in...and stay in.

I just purchased a new heavy duty 10mm belt on ebay, $32-double prong, looks decent. It'll work for temp use while I wait for my lever to be fixed and also so I'll have a back up in the future, just in case the other part of the lever breaks. I found out Monday that not having a back up SUCKS!

I'd think you would be able to use a punch to knock the pin out. I doubt they'd go so far as to weld or glue it in but who knows.

What brand belt did you buy off ebay?

ARD, it looks decent, 4", 10MM and heavy duty leather, size wise, the same as my current LL economy belt, just with prongs instead of a lever. It's just a back up belt, so I wasn't looking to invest much in it, just something better than the flimsy pieces of crap the gym carries.Here's a pic- I got the brown one:(http://thumbs3.ebaystatic.com/d/l225/m/m8mLMDVZ0QVzGv4dpIUwDsQ.jpg)

Shoulder day-mixing it up a littleDB shoulder press:50x2050x2075x1085x895x6

Compared to what you normally do on shoulders that looked like a light day?

You are correct, my left shoulder has been irritated lately (rc) so I went light today to give it some rest. I skipped out on upright rows and am hoping that was the culprit of the irritation and it will dissipate over the next week or so.

Compared to what you normally do on shoulders that looked like a light day?

You are correct, my left shoulder has been irritated lately (rc) so I went light today to give it some rest. I skipped out on upright rows and am hoping that was the culprit of the irritation and it will dissipate over the next week or so.

Ah. I knew that looked light (for you, not me...love to ohp 135x5x10 but that ain't happening anytime soon).

Flat BB (really focusing on form so not to irritate my shoulder)315x5315x6315x8 315x7315x8

during one of my sets a guy ran behind me to spot me, must have not seen my previous sets, and I knocked out 8 easy reps and laughed, I told him thanks but I got this. Fortunately he was smart enough not to touch the bar.

Squats- since no belt, keeping it light and practicing speed reps315x5335x5345x5365x5375x5

Single leg-leg ext:75x16105x8120x8135x4 / 75x16

Not too shabby of a day, seems like all my buddies at the gym are getting on cycles nowadays and I'm over here keeping it natty. That may change if they start passing my numbers.

Received the new belt Friday, it is STIFF as phuck and will take some work to break in. You can definitely tell it's not high quality and won't stand up to regular use, but it will work for a back up used on occasion.

I'm definitely going to have to take a break from BB work for a couple weeks. My left shoulder is really irritated. Also, I don't know what it is about having a spotter, but I lift much better without one. Probably bc I have to.

Incline BB:185x10225x10275x3295x3315x1

Machine fly- no idea, I was pretty pissed by this point and didn't care.

Not a great day, lifts were to hard, shoudlers fucked up. From now on I'm going to tell my partner just to stay away from spotting position. He really fucked up my lifts today, on my 4th rep of 335 I got stuck and he was useless, 5 feet behind me and when the bar started moving down, when it should have went up he didn't spot at all so I threw the bar on the bottom safeties.

545x2 (wrapped)585..fail, stepped wrong and banged the weights against the rack and it threw me way off, I regained balance but mindset was wrong so I racked it and said phuck it.

I used the new belt today, not bad, stiff as phuck though. I couldn't even get it tight enough to conform all the way around me so my internal pressure wasn't optimal. I'll have to wear it on light sets just to get some more time in it to break it in faster.

Leg press- sleeves only:450x10630x5810x5990x11080x1450x20

eh, ok leg day, wish I did more on squats...I spoke with my neighbor and he's making the new parts out of 303 stainless steel. On Sunday he was just waiting for the material to come in. He asked for $50 which is fine with me. He's also making 2 pieces, just incase he phucks up one.

ok, after doing something stupid last night, I've decided it's time to attempt to cut again. Running an EC stack and supplemented with spin bike...no HIIT, probably half an hour of cruising to work up a sweat. Also cutting calories, starting small and moving up. I've reached an uncomfortable weight and feel blah. Hopefully the EC helps me hold my strength, if not I may run a cycle.Starting weight-242ish, first goal 220

ok, after doing something stupid last night, I've decided it's time to attempt to cut again. Running an EC stack and supplemented with spin bike...no HIIT, probably half an hour of cruising to work up a sweat. Also cutting calories, starting small and moving up. I've reached an uncomfortable weight and feel blah. Hopefully the EC helps me hold my strength, if not I may run a cycle.Starting weight-242ish, first goal 220

ok, after doing something stupid last night, I've decided it's time to attempt to cut again. Running an EC stack and supplemented with spin bike...no HIIT, probably half an hour of cruising to work up a sweat. Also cutting calories, starting small and moving up. I've reached an uncomfortable weight and feel blah. Hopefully the EC helps me hold my strength, if not I may run a cycle.Starting weight-242ish, first goal 220

From what I am coming to understand when it comes to hip mechanics, etc. Sticking to a narrower stance for your deads might reap better rewards, but then again it's all what feels right to you.

Understandable about not wanting to run EC and HIIT, when I said cycle I meant the other kind. The one that actually works :P (not that EC doesn't or anything)

oh, yeah, if I do a bike ride, I'll definitely do HIIT. Last time I ran a cycle it was for a bulk, if I do it again, it'll be for cutting and to preserve strength.

My lifting partner was prescribed TRT, a measly .5cc (100mg) per week and I have to laugh at him for being a pussy bc he won't pin himself and is waiting for his wife to do it for him. She's a nurse and knows how to do it, but he's deathly scared of needles and won't do it himself. I told him to get slin pins and he won't feel a damn thing and at that minimal amount it won't take but a few seconds, but he's a bitch.

Squat:315x5335x5365x5405x5455x2New belt is getting a little more broken in.

Leg ext:120x20165x8210x12255x8

My left RC was tweaked during flat BB so I dropped the weight and went for reps. Unfortunately, when I got under the rack for squats my chest was super tight so it was pretty tough getting under the bar.

Thanks guys, my shoulders on the right track now, I'm hoping within a few weeks I should be back to 100%. I'm not sure exactly what got it irritated, possibly the upright rows, I've dropped those for the past 2 weeks and that seems to help. I gotta get my shoulder back in check to meet my plans to bench 405 before year end.

Machine flys- a couple sets of this and that, something is wrong with the machine and it's not moving smoothly at all and the weight did not feel correct bc of it so I just did a few sets and moved on.

Machine flys- a couple sets of this and that, something is wrong with the machine and it's not moving smoothly at all and the weight did not feel correct bc of it so I just did a few sets and moved on.

Thanks PD- chest is a little sore today, but the shoulder feels great!

Legs:Squats:315x3405x3455x2495x1545x1

Leg press:450x10630x5720x5....crunch, something in my lower back felt like it crunched and now my lumbar is tight as phuck.720x5, keeping the weight light720x5No more problems with remainder sets in regards to back pain, it's just tight

Decided to try something newSmith machine squats- feet together and waaaaaay out in front.135x16225x8185x12

Also, I'm thinking of getting some new wraps...concrete style. I've always used the stretchy type and am curious to see how the stiff ones would feel.

Yeah, my back is still pretty stiff. I wasn't happy about it bc it hadn't bothered my back at all this year even bringing my knees all the way back my shoulders, for some reason something was off and bad things happened.

Back day....little this and little of that. Lots of volume, my lower back is still sore so I'm trying to leave it alone, I did some pull downs and rows and then hit some bi's. High volume chest and legs tomorrow then I'm off for 2 weeks. Stay-cation, however my normal gym is about an hour from my house so I'll be hitting the stupid PF for 2 weeks, lots of high volume work since it's impossible to lift heavy there. When I say impossible I mean, there are no free standing BB's, 3 smith racks and very FEW plates, so I'll be hitting some volume work just to maintain strength. The Asylum (PL gym by my house) shut down a few months ago due to problems with location, my guess is not enough membership; there's a reason it's dam near impossible to find PL gyms, the clientele is just too small of a market. They opened last October and closed their doors by March.

I missed a deal on a free rack, bench and weights yesterday, just wasn't quick enough to respond. Still trying to find time to get with Merk, unfortunately the first week of the month is the worst for me....doesn't help my boss got the stomach bug and has been gone for 2 days so that's slowin me down.

On vacation, but had to get try out my new krait wraps. Squats315x5405x3455x1Wraps495x2545x1http://youtu.be/Hwfn4L1ab7s (http://youtu.be/Hwfn4L1ab7s)

Flat bench bb315x9...so wanted 10Slingshot365x6405x2....felt greatFridays bench is mainly high rep and over load day, that's why I work in the slingshot. A lot of power lifting is mental and just getting the weight in your hand and used to it makes a big difference.

high volume dayBox squats-(real box squats, lol, knees behind toes as much as possible, upper body very upright, with focus on the hams and glutes with a wide stance.I've done "box squats" before, but it was more just squatting to a box for safety and over load, this is much harder:315x8405x5495x5495x5545x2

Flat BB:raw:315x7slingshot-overload365x5405x2raw.drop set off 405 once slingshot removed:315x10 225x22

Thanks man, I really like the box squats, partner doing them today bc his hams and goes are very weak and he had no strength in a wide stance, he had a tough time comprehending how to activate his hams to pull him up instead of caving his knees and activating his quads.

Title: chesticles
Post by: Get-n-fit on June 29, 2015, 02:14:50 PM

Chest day- so something is out of whack, possibly using the slingshot too much on Fridays? Whatever it is, I can feel my elbows feel weak at the bottom of the press, weak=not tight if that makes sense. So when I go to press there's just nothing there, this was really evident at 365.

Flat BB(raw)315x3335x1355x1...easy365xfail...stuck on my chest, shit went downhill from here355x0335x0315x8

Incline BB:185x16225x5275x6315xfail....my partner was really screwing up his spot, instead of just helping ease the bar forward and letting me do 99% of the work, he lifted the bar up, which made me lose my tightness in my shoulders and fucked up the entire lift, I don't know what he was thinking.Knocked some sense into him then-315x3

Did some flys, just high rep drop sets to finish up, I was really over time limit so I didn't track this at all.

eh, ok chest day. ION- looks bad for my gym, most likely going to close and I'll have no place to lift real weights, just a bunch of bullshit commercial PF style gyms. I may have to invest in a rack and set up a home gym. I don't really have the room, I may have to convert part of the garage to a room so I can put AC in it.

That definitely is wierd about the bench, especially the elbow issues. Maybe try using the slingshot a little less and see where it goes.

Does suck about the gym. If you lift at home will your partner still be able to lift with you?

Yeah, I'll cut the slingshot back to once a month and see if that helps. If I train at home I'll be on my own. My partner lives like 2 minutes from our current gym and the gym is next to my office so we are able to train together, however my home is an hour away and I don't see him making that drive to work out.

That definitely is wierd about the bench, especially the elbow issues. Maybe try using the slingshot a little less and see where it goes.

Does suck about the gym. If you lift at home will your partner still be able to lift with you?

Yeah, I'll cut the slingshot back to once a month and see if that helps. If I train at home I'll be on my own. My partner lives like 2 minutes from our current gym and the gym is next to my office so we are able to train together, however my home is an hour away and I don't see him making that drive to work out.

That definitely is wierd about the bench, especially the elbow issues. Maybe try using the slingshot a little less and see where it goes.

Does suck about the gym. If you lift at home will your partner still be able to lift with you?

Yeah, I'll cut the slingshot back to once a month and see if that helps. If I train at home I'll be on my own. My partner lives like 2 minutes from our current gym and the gym is next to my office so we are able to train together, however my home is an hour away and I don't see him making that drive to work out.

That sucks. How much will this affect your benching?

That's a big worry for me, benching on a rack with safeties in will limit lower end ROM to a point. But of course, I'd have to purchase everything first and the poundage I need would be very expensive.

That definitely is wierd about the bench, especially the elbow issues. Maybe try using the slingshot a little less and see where it goes.

Does suck about the gym. If you lift at home will your partner still be able to lift with you?

Yeah, I'll cut the slingshot back to once a month and see if that helps. If I train at home I'll be on my own. My partner lives like 2 minutes from our current gym and the gym is next to my office so we are able to train together, however my home is an hour away and I don't see him making that drive to work out.

That sucks. How much will this affect your benching?

That's a big worry for me, benching on a rack with safeties in will limit lower end ROM to a point. But of course, I'd have to purchase everything first and the poundage I need would be very expensive.

See, that right there works to my advantage. I don't need nearly that much poundage. ;D

Well squats was....interesting.Thought I'd try something new and recommended to me from a PL group on FB. The racks in my gym are surrounded by mirrors, there's no escaping them so I brought in an old bed sheet and hung it on the front of the rack to block my view of myself. One big reason is bc I want to get out of being used to seeing myself, especially since when you compete there are no mirrors to stare at yourself so I don't want that "shock" happening during a meet.

So, I have a problem leaning forward, I've got to figure out how to fix this and sit on my heels. Ran out of time, I wasted a shit ton of time wrapping. For some reason I could get the wraps right and they kept ending up short and had to rewrap several times, just an off day altogether.....off week.

Back day-DL...yeah, dl's I try not to focus too much on them, but last week I pulled some decent deficits with no back issues so I figured I'd give some DL's a try toCompletely Raw...no wraps, no belt, nothing, just a mixed grip and chalk. I'm not sure what happened, but I can't get comfortable in a belt for DL's anymore, it just feels in the way.

315x6405x3465x1...easy495x fail made it to my knees and I could feel my form slipping so I put it down.405x6

I'm trying to stay off my versa grips as much as possible and just use hand strength, but the mixed grip just always feels uneven, and my partner can see it in my pull. I've tried moving my under hand in/out and just can't get it quite right, will continue trying.

Did some other back stuff...pull downs, rows, reverse lat cable, pul downs, I didn't track, just kept the weight light and did 8-12 reps, unfortunately my bi's were giving out before my back, so note for next time, never work arms the day before back day, lol.

Chest day:Adjusted my grip on the BB ever so slightly, I normally bench with my ring fingers on the rings, jus moved in to my pinkies on the rings. I felt much stronger in the hole.Flat BB:315x3335x3355x1, weight flew up, could have repped I but wanted to keep adding weight.365x1 slow moving, but I got it

BB incline:185x10225x5275x3315x5!... last week I barely got 1, to slam out 5 today felt dam good!335x1, a grinder but I got that shit too

after the 315 set my lumbar was tight, from deads last week, my body still hates them. >:(495 and 555 felt great below is a vid of the 555. The first 2 reps are high, 3rd much better.http://www.youtube.com/watch?v=RFW8yjrYl5A (http://www.youtube.com/watch?v=RFW8yjrYl5A)oh, also did lunges and some other shit, not worth noting.

squat/bench daySquats- forgot my Kraits so I used my old inzer xts...what an f'in mistake, I've got lines of bruises behind my knees. Even at 495, the weight didn't feel heavy, the wraps were just painful...and not in a helpful way.sleeves315x5365x5sleeves/belt405x5wraps /belt495x3505x3

No, there's nothing around here. They are transferring our memberships to some BS Youfit Gym, it's just another shitty planet fatness type gym. So it looks like my lunch time lifting is about over. There's only one PL gym in the area and I don't know how the F I'm going to get there. It's a long way from my house so if I go in the morning I'd have to get there around 4Am and get home in time to take my son to school and then get myself to work. If I lift after work I won't be able to see my kids at all during the week.

No, there's nothing around here. They are transferring our memberships to some BS Youfit Gym, it's just another shitty planet fatness type gym. So it looks like my lunch time lifting is about over. There's only one PL gym in the area and I don't know how the F I'm going to get there. It's a long way from my house so if I go in the morning I'd have to get there around 4Am and get home in time to take my son to school and then get myself to work. If I lift after work I won't be able to see my kids at all during the week.

No, there's nothing around here. They are transferring our memberships to some BS Youfit Gym, it's just another shitty planet fatness type gym. So it looks like my lunch time lifting is about over. There's only one PL gym in the area and I don't know how the F I'm going to get there. It's a long way from my house so if I go in the morning I'd have to get there around 4Am and get home in time to take my son to school and then get myself to work. If I lift after work I won't be able to see my kids at all during the week.

Damn, that's a real shitty deal!

Garage lifting?

That's becoming a real possibility, it's just hard to stay focused lifting alone in my garage. It's much easier when I have people to lift with and keep me accountable.

Last day at Golds and here' my "Fuck You!" to the owners. My 3rd set of triple at 455, they always bitch about dropping weights there bc they are on the 2nd floor and there is a Burlingtons below us and when you drop weights the tiles fall off the roof and all over Burlingtons shit, also, I'll be posting here less, wish you all the best, and for the FEW that followed along here thanks for your support, Keep lifting heavy shit!

Quick update- lasted less than 30 minutes at the new gym before getting kicked out and membership cancelled. As soon as I started benching 365 some scrawny shit head came over and started complaining about us using clamps on the bars, have our drawstring bags on the floor (what I keep my wraps and chalk in, tiny bag) and I immediately got in his face and ripped him a new one. They claimed they would accommodate us, but in reality they expect us to come from a real gym into a PF knock off and start training like pussies. His excuse was "We can't allow you to do things our current member can't do" I told him fuck your pussy members, the truth is you aren't trying to accommodate us, you want us to be just like your current bitch members. Prior to that he went on about the clamps and said we had to use their. I told him I don't trust the plates on the bar with your shit clamps, and he said they've never had issues before...well that's bc no one fucking actually lifts in your gym...seriously some fuck bag was squatting 55lbs!! and BTW their bb's were short bars that weighed maybe 35lbs if they were lucky. And I was not quiet about any of this, and was asked not to return, I told them no fucking problem....along with several other expitives about what a joke they were. I've contacted my bank and explained the situation that I signed up at Gold's 4 years ago and never agreed to this new place. Also Gold's gave us a12 day official notice, which is a breach in contract to begin with and the contract says if they close they would transfer us to an equal or better gym and youfit isn't even slightly comparable. So now I'm gymless, but seriously I'd be better of doing pushups at home than training at that place.

It might pay to check out some full blown health clubs in your area. The place I lift is a huge health club with pools, tennis courts, basketball courts, etc, but they also have a good work weight area with tons of free weights and they don't mind people lifting heavy. They even added in a dead lift platform this year, and got a full set of bumper plates.

A health club might be more expensive, but might get you access to some decent stuff.

Quick update- lasted less than 30 minutes at the new gym before getting kicked out and membership cancelled. As soon as I started benching 365 some scrawny shit head came over and started complaining about us using clamps on the bars, have our drawstring bags on the floor (what I keep my wraps and chalk in, tiny bag) and I immediately got in his face and ripped him a new one. They claimed they would accommodate us, but in reality they expect us to come from a real gym into a PF knock off and start training like pussies. His excuse was "We can't allow you to do things our current member can't do" I told him fuck your pussy members, the truth is you aren't trying to accommodate us, you want us to be just like your current bitch members. Prior to that he went on about the clamps and said we had to use their. I told him I don't trust the plates on the bar with your shit clamps, and he said they've never had issues before...well that's bc no one fucking actually lifts in your gym...seriously some fuck bag was squatting 55lbs!! and BTW their bb's were short bars that weighed maybe 35lbs if they were lucky. And I was not quiet about any of this, and was asked not to return, I told them no fucking problem....along with several other expitives about what a joke they were. I've contacted my bank and explained the situation that I signed up at Gold's 4 years ago and never agreed to this new place. Also Gold's gave us a12 day official notice, which is a breach in contract to begin with and the contract says if they close they would transfer us to an equal or better gym and youfit isn't even slightly comparable. So now I'm gymless, but seriously I'd be better of doing pushups at home than training at that place.

Man, that really blows!Can't even imagine the frustration you're going through.BigDaddy has a good idea. I know some "health clubs" around here have some serious weights and some monsters pushing them around. Hopefully you might find the same.

I joined LA fitness tonight, they have all the equipment I need, unfortunately is triple what I was paying, but it'll do for now. Hopefully my buddy will have his gym open in a few months, it's gong to be a hard core gym, so my fingers are crossed.

I joined LA fitness tonight, they have all the equipment I need, unfortunately is triple what I was paying, but it'll do for now. Hopefully my buddy will have his gym open in a few months, it's gong to be a hard core gym, so my fingers are crossed.

Just a little compilation-taken over the last few monthshttp://www.youtube.com/watch?v=wtqKU8_GqQU (http://www.youtube.com/watch?v=wtqKU8_GqQU)

and a little squat from the new gym today (LA Fitness) it was definitely much better than that other shithole.585http://www.youtube.com/watch?v=lXLkoIRMu-c (http://www.youtube.com/watch?v=lXLkoIRMu-c)

They have shorter bar here also, however, because they are thinner and shorter and the majority of the bar weight is held in the bar end, the bar flexes like crazy, so that'll take some getting used to (at least the bars weigh 45lbs).

Thanks Eric, I'm trying, I'd like to get on a Bike ride, but for some reason it's difficult to get a hold of anything right now, I guess bc it's peak comp season so all the competitors are taking everything.

Thanks Eric, I'm trying, I'd like to get on a Bike ride, but for some reason it's difficult to get a hold of anything right now, I guess bc it's peak comp season so all the competitors are taking everything.

I would be afraid my heart would explode. lol

Seriously though, I have an enlarged left ventricle and don't need to place more stress on it.

Thanks Eric, I'm trying, I'd like to get on a Bike ride, but for some reason it's difficult to get a hold of anything right now, I guess bc it's peak comp season so all the competitors are taking everything.

I would be afraid my heart would explode. lol

Seriously though, I have an enlarged left ventricle and don't need to place more stress on it.

Oh yeah, I'd definitely stay away from it if I had any heart issues. I run a fairly mild cycle and don't stack it with anything and that tends to keep the sides to a minimum...actually so far to 0.

Thanks Eric, I'm trying, I'd like to get on a Bike ride, but for some reason it's difficult to get a hold of anything right now, I guess bc it's peak comp season so all the competitors are taking everything.

I would be afraid my heart would explode. lol

Seriously though, I have an enlarged left ventricle and don't need to place more stress on it.

Oh yeah, I'd definitely stay away from it if I had any heart issues. I run a fairly mild cycle and don't stack it with anything and that tends to keep the sides to a minimum...actually so far to 0.

squat day:sleeves only:315x5Belt and sleeves405x3 465x2wraps and belt:495x2545x1...http://www.youtube.com/watch?v=9dCXPZ_FgIM (http://www.youtube.com/watch?v=9dCXPZ_FgIM)Box squats:545x10After the 10th rep I dropped back down and tossed the whole thing off my back onto the safeties...well, it slid down my back. I'm glad they have power racks at this gym, but the bars SUCK!! They are not wide so the plates are right next to the rack and when you walk out the plates slam into the rack which causes balance issues, and with 545 on your back that's the last thing you want, so I end up taking forever to walk out, wasting a shit ton of energy. I knew at rep 9 I wasn't going to be able to rack it, so I pushed for rep 10, once I got it I sat down and let the weight go.

Our bars are the same as what you're describing. Have to be real careful not to bang the plates against the side of the rack or it will be a bad day.......

Yeah, they suck. You can see at the bottom how close the plates are to touching the cross bars. I'm not terribly worried about that, just the walk out if the pain in the ass. I've nailed the rack few times and then bounce back and fourth in the rack.

I'm back! first day in the gym yesterday after 2 weeks!! That's the longest break I've taken in years. Hit chest, was able to put up 365 on flat and 315 for a couple reps on incline. Surprisingly I'm not sore today. Onward and upward

I'm back! first day in the gym yesterday after 2 weeks!! That's the longest break I've taken in years. Hit chest, was able to put up 365 on flat and 315 for a couple reps on incline. Surprisingly I'm not sore today. Onward and upward

I'm back! first day in the gym yesterday after 2 weeks!! That's the longest break I've taken in years. Hit chest, was able to put up 365 on flat and 315 for a couple reps on incline. Surprisingly I'm not sore today. Onward and upward

Welcome back!

So....how'd you do hunting?

I saw several buck the first 2 days however, they never came close enough for a shot (traditional bow). Had an opportunity on a doe later on but she got spooked and the rest of the time was a bust. It was good to hang out with my dad and enjoy his farm though.

I'm back! first day in the gym yesterday after 2 weeks!! That's the longest break I've taken in years. Hit chest, was able to put up 365 on flat and 315 for a couple reps on incline. Surprisingly I'm not sore today. Onward and upward

Welcome back!

So....how'd you do hunting?

I saw several buck the first 2 days however, they never came close enough for a shot (traditional bow). Had an opportunity on a doe later on but she got spooked and the rest of the time was a bust. It was good to hang out with my dad and enjoy his farm though.

While it's always fun getting something, I completely understand the sentiment! Love just being out hunting and hanging with the guys/family.

While it's always fun getting something, I completely understand the sentiment! Love just being out hunting and hanging with the guys/family.

Exactly, since I already have the tags, I'll probably head back in December for gun season to fill my limits, although I would have preferred taking a buck and doe in archery season, gun season is basically a gimmie.

That sad feeling when he's warming up with 40lbs more than my best. :o

Still as strong as a bull Brad.

Thanks guys, although I haven't been updating here regularly I'm still hitting it hard every day. Been focusing a lot on form, especially on my squat technique on legs days. So I'm not hitting many PR's just trying to bury 600 clean. In the next few week's I'll start pushing my bench harder and hope to start repping 4 hundo, but that also depends on my left shoulder and right elbow, they've both been acting up lately.

Great workout- due to limited time we really have to keep tempo up and keep moving. My new routine will be similar to this- the main exercise will be high intensity followed by several high volume supplemental exercises.

my BW is up to 240lbs...post turkey weekend ;) it's only 5lbs more than normal, but the iron feel much lighter at this BW...plus I've got a nasty head cold, so once I'm feeling better the weight should move even easier.

High volume leg day:From squats:135x10135x10225x5225x5315x3365x2405x1.5 (the first rep was easy and I thought I had a triple for sure, but on the ascension of the 2nd rep I teetered forward ever so slightly that the weight slipped right off.)http://www.youtube.com/watch?v=CfClsJsRPBU (http://www.youtube.com/watch?v=CfClsJsRPBU)

^^^lol, I'm just hoping my luck is better this trip. I'm going back up to my dad's property and have access to other property, but no one has had any luck in that area the past few weeks. My dad got a buck about 2 weeks ago, but hasn't seen a thing since then.

Well, I'm back from another unsuccessful hunt. For this time of year, the weather was horrible. There were a few chilly mornings when I first got there (upper 20's) but by the end of the week it was in the 50's and 60's, which is unheard of. Of course, absolutely no snow so everything was brown which made the deer damn near impossible to see. My dad and his friends put on a few drives to push the deer toward me but nothing came toward me, I didn't see a single deer. My dad was able to stir up a few deer and got 2 doe. My dad spoke to a bunch of his friends and neither they or their families had any luck this year, that's how bad it was. Well, that's how the cards fall sometimes.

Back to the grind-leg day:Squats:sleeves315x5sleeves and belt405x5465x2495x1wraps and belt:545x1545x1505x3

I was only out a week and my traps are tore up from the knurling, ridiculous. Other than that, not a bad day.

On the last 2 sets I had plenty more in the tank but kept having a problem with the bar rolling forward.

Hack squats:180x5270x5360x5450x5

lying leg curls:110x10125x1014x8155x8200x5

That's it for today- ran out of time, partner was back and it was tough to keep him focused. During FS there was a young girl a few racks down DL'ing and she was attempting a PR for 315 and for some reason he felt he had to go over and help her, I could tell by the look on her face she didn't want his help, lol. She failed several attempts, however was able to pull 305 which was dam impressive. She may have weight 140 at the most. I spoke to her for a minute about competing, she never has and I recommended she really should bc she'd do pretty well.

Last workout of the year, a mix of various things, a couple shoulder exercises I went for PR's-go heavy or go homeSeated DB presses (probably been a year since I've done these)50x1650x1080x8100x8115x5125x3 (never even tried 125's before)

Front DB raises...single arm:50x560x565x575x5-pr weight

CGBP (I like these on shoulder day bc my tri's are pretty exhausted by this point)135x10185x10205x10225x10245x10

Bent over DB flys:50x1060x1070x10

that was it...wanted to do a few more exercisers, but some old buddies showed up so we discussed a competition in April.

Still trying to figure out a program to run for the meet, I looked at mad cow and IMHO it's utter garbage for an advanced lifter. It's basically 4 warm up sets and one working set of 5 reps bc of how low the percentages are. I like Gillighams bench program and am using it for squats, not sure I can do it for DL though. Anyways, here's what I did today

I looked at it and didn't care for the fact that they don't actually squat, they only do supplemental squats (front, box, reverse bands) and I think most of the program is made up BS. The guys out of Westside BB are all roid beasts (nothing wrong with that) I just don't believe they are sharing their true programs.

Also, there is no DL'ing at all in westside..conjugate method. I firmly believe, if you want to get stronger at a lift....you have to do that lift, lol. I did a lot of research on that program a few months back and just found a ton of things wrong with it.

Good Article:http://www.powerliftingtowin.com/westside/ (http://www.powerliftingtowin.com/westside/)

I looked at it and didn't care for the fact that they don't actually squat, they only do supplemental squats (front, box, reverse bands) and I think most of the program is made up BS. The guys out of Westside BB are all roid beasts (nothing wrong with that) I just don't believe they are sharing their true programs.

Gotcha.Smolnov? John's run that a couple times for squats. Know a couple others that did it for bench but I'm not sure one could run it for multiple lifts without completely burning out.

Gotcha.Smolnov? John's run that a couple times for squats. Know a couple others that did it for bench but I'm not sure one could run it for multiple lifts without completely burning out.

I kind of like Ed Coans program that he wrote for Philipi, Looks decent. I tried finding a Smolnov DL program, but didn't have luck, I found the squat program, I like Running squats with the Gilligham set up

I Just found a nice spreadsheet with the Smolnov jr program for all 3 lifts, I'm not sure what the focus is on this particular sheet, so when I get some time I'll have to look over the sheet and try to make heads and tails of it.

Finally looked over the Smolov Jr. spreadsheet...this is definitely focused on Bench...Bench 4x/week. Squat and DL once, lol. no thanks

Thanks PD! the 555 was really easy. The program is set for 12 week, but I'm a good 16 weeks out, so I think I'll follow the first 4 weeks as I am and then reset with a higher max when I'm 13 weeks out.

Thanks PD! the 555 was really easy. The program is set for 12 week, but I'm a good 16 weeks out, so I think I'll follow the first 4 weeks as I am and then reset with a higher max when I'm 13 weeks out.

Sounds like you have a good plan of attack. Make sure you stick with it and keep healthy! Will be very interested seeing your numbers after the meet.

15-20 minutes maybe, and majority of that is my partner and I catching up with weekend activities, lol.warm up looks like this

Bar-2 sets of 16-20 reps ( I don't really count, the point is just to get blood into my working muscles135-2 sets of @ 10 reps each225-2 sets of 5-6Usually at this point I'd start my working sets, but bc of this program having a heavy single I don't want to jump from 225 up to 355, so I do a quick single at 315, then my heavy single followed by the working sets.

15-20 minutes maybe, and majority of that is my partner and I catching up with weekend activities, lol.warm up looks like this

Bar-2 sets of 16-20 reps ( I don't really count, the point is just to get blood into my working muscles135-2 sets of @ 10 reps each225-2 sets of 5-6Usually at this point I'd start my working sets, but bc of this program having a heavy single I don't want to jump from 225 up to 355, so I do a quick single at 315, then my heavy single followed by the working sets.

Okay, not too much different from what I do although not going up that high lol.

Heavy leg daySo after last week's painful lower back experience, I was a little skeptical of today's squatsAll sets wrapped with brand new 2.5M kraits- they were stiff as phuck! just how I like it. Heavy single570x1Working sets510x3x3510x6 lolSo it was supposed to be a 5x3 day, however I was really out of time so I busted ass on set 4 and knocked out 6 reps.

Lower back got a little tight afterwards in the locker room, but not bad. Pretty sure it's from pushing the 6 reps out of that triple set.

So I quit my DL program for now. It's a 10 week program and I've got more than 10 weeks to my meet. I think part of the lower back pain was from jumping into a program to quickly since I've only been doing DL's once a month prior to this. So I'm going to get into DL's a little slower and ease my back into them.

Ugh, no wonder your lower back ain't liking it!Can't imagine going from deadz once a month to a peaking program on them :o

yeah, it was stupid on my part. Hopefully,if I ease into it, my back will be able to handle it. I'm meeting with an established power lifter in the next week or 2 and have him nit pick my DL, it really pisses me off how out of balance it is in comparison to my squats. Most people with my squat numbers are pulling over 700 and I'm barely getting past 500. So, we shall see if there is something he see's that I can tweak to get a better pull

So I quit my DL program for now. It's a 10 week program and I've got more than 10 weeks to my meet. I think part of the lower back pain was from jumping into a program to quickly since I've only been doing DL's once a month prior to this. So I'm going to get into DL's a little slower and ease my back into them.

I hadn't done them since February, thankfully my program only schedules them 1X a week.

Had a great 3 hour workout with Danny. I learned a better way to wrap and killed my squat with ease. Squats - with a thicker than normal 60lb bar150 x 2 x 10240 x 2 x 5330 x 3420 x 2510 x 1600 x 1 (this was my only wrapped set, all others were sleeved)Had plenty left in the tank, but still other lifts to work

DL245 x 2 x 5335 x 2425 x 1515 x 1It was nice to pull 515 after last week's fail. It was a grinder, but according to Danny, i held my form perfect

Bench. ...just the bar, focused on set up and leg drive.

Danny started us with an abbreviated seminar for 30 minutes. He just led a seminar a few weeks ago, so he just went over some of that. He's off to Finland tomorrow to compete. Had a good workout, learned some new things. Onwards and upwards.

Just an idea of the guys at the gym yesterday- there was a group of beasts hitting bench and amount them was Mike "Shotgun" Francis- world record DL holder at 805 lbs in Master class- raw total of 1885!

Leg ext-probably 15 minutes later after trying to get my back to relaxa lot x a lot

Hack squats: pwo180x10270x5360x5450x5540x3

that's it, by the time I got to the locker room, my back locked up again. I sat for about 10 minutes before heading to the showeres. Alternated between freezing cold water on my lower back and hot water to get it to relax.

next week I'm deloading and rethinking DL's, may ditch them entirely and just go to the meet and pull 500 or so. If they have a good bar with decent whip, I'll pull 500 easy. It's semi depressing though bc my DL is really killing my overall total.

Leg ext-probably 15 minutes later after trying to get my back to relaxa lot x a lot

Hack squats: pwo180x10270x5360x5450x5540x3

that's it, by the time I got to the locker room, my back locked up again. I sat for about 10 minutes before heading to the showeres. Alternated between freezing cold water on my lower back and hot water to get it to relax.

My program has me doing good mornings after crushing my back. You would think that would make it worse, but it stretches it out and feels good once I'm all done.

lol, it's not too impressive when you consider it took an hour and half to get through that. My back started tightening up right away, fortunately, once I broke 500 it was fine, but I still took my time with the working sets so I didn't irritate my back any more.

started with chest-quickly stoppedFlat BB:warmed up to 315 for one rep and left shoulder went straight to shit, my partner wanted to move our second chest day from Thursday to Wednesday, that's just not enough recovery time after hitting it heavy on Monday....so

took it easy today- started with shoulders but my shoulder got pretty messed up yesterday so I switch to arms...light weight, high volume. Deloading until at least next Wednesday. Let my CNS rest and then go for it. Now's a horrible time to deload, but I'm on the brink of an injury so it's not an option.

took it easy today- started with shoulders but my shoulder got pretty messed up yesterday so I switch to arms...light weight, high volume. Deloading until at least next Wednesday. Let my CNS rest and then go for it. Now's a horrible time to deload, but I'm on the brink of an injury so it's not an option.

That's the smart move. I know when I start feeling beat up and body parts are sore for days and days I need a deload. Be nice to schedule them when we want to but you can't always control it (grrrr).

It's my lifting partner chatting it up with other guys. I had to tell him to shut it, keep jaw day to the weekends or outside of the gym bc we need to get some mf'in work done.

That sucks. Get him a muzzle. ;)

lol, he needs one and al freakin leash. He refuses to bring a water bottle, so after every set he Is walking across the entire gym to the fountain to get a drink, of course he has to stop and talk to people to and from the fountain.

It's my lifting partner chatting it up with other guys. I had to tell him to shut it, keep jaw day to the weekends or outside of the gym bc we need to get some mf'in work done.

That sucks. Get him a muzzle. ;)

lol, he needs one and al freakin leash. He refuses to bring a water bottle, so after every set he Is walking across the entire gym to the fountain to get a drink, of course he has to stop and talk to people to and from the fountain.

I once worked out with a guy like that. I was a complete newb and didn't know better. After every set we'd walk out to the water fountain to get a drink and then come back and sit. :doh:

So appearantly I'm deloading still, bc today was a fucking waste of time!

Squats:sleeves only315x5sleeves and belt405x5495x3Working sets:570x1510 x3that's it....2 phucking working sets!! My partner kept phucking up my wrap and insisted on trying again. after SEVERAL failed attempts I was out of time, left 510 on the bar and went to the locker room.

Maybe I need to put an ad out for a new lifting partner...a serious partner, not someone there for social time.

I'd be ecstatic to hit 1/2 the weight you do so to me this still looks like success.

Thanks, I was supposed to do a 5x3 at 510, not just one set. oh well, not sure if I want to try to squat again tomorrow and just do some sets at 510 and call it a loss for the week. That may irritate my back doing squats for 2 days in a row at that heavy of a weight.

I'd be ecstatic to hit 1/2 the weight you do so to me this still looks like success.

Thanks, I was supposed to do a 5x3 at 510, not just one set. oh well, not sure if I want to try to squat again tomorrow and just do some sets at 510 and call it a loss for the week. That may irritate my back doing squats for 2 days in a row at that heavy of a weight.

Eh, I'd pick something else to work on and leave squats for another day or so. Don't want to make that lower back angry ya know.

I'd be ecstatic to hit 1/2 the weight you do so to me this still looks like success.

Thanks, I was supposed to do a 5x3 at 510, not just one set. oh well, not sure if I want to try to squat again tomorrow and just do some sets at 510 and call it a loss for the week. That may irritate my back doing squats for 2 days in a row at that heavy of a weight.

Eh, I'd pick something else to work on and leave squats for another day or so. Don't want to make that lower back angry ya know.

That's pretty much what I was thinking, espeacially with all the problems it's given me lately. I'll probably work some heavy back.

Funny story- when I got there there was some guy in the rack on his last set. He was bragging about how he squats everyday and since he started his squat went up 100lbs! I was like cool....why the phuck are you struggling with 245 for 4 reps? If you went up 100 lbs, where the hell did you start???? You can tell he had a lot of attitude thinking he was a beast.

Anyways, I don't know why this has become the newest fad (squat every day)...seriously, how good can 5 mediocre squat sessions be compared to 2 monster sessions? I don't get it. Fortunately, he was at least squatting about parallel. Anyways, he got out of the rack, I worked up to 570 and laughed as I dropped past parallel and blasted that shit up like it was nothing.

next week is the high end of my cycle, I may work up and try to max out, I'm thinking I should be good for 630...at least.

squat guy was in a squat rack again today, when I got to the power rack he had 265 on the bar, knees wrapped (this kid must weight close to 265) sleeveless shirt with fat hanging everywhere. I almost finished my entire GM workout before he did his 265, lmao....yeah, that squat every day is really paying off buddy.

Back day:Wide grip pull downs:2 light sets (just warming up since all the racks were full)Good Morning:135x10135x10225x8225x8275x6315x5315x5(315 may have been a bit much as it pretty much phucked up my bar for BORs)

attempted some hypers but my back was getting irritated so I called it a day and hit the sauna for 15 minutes.

This was a fast paced, STFU workout. Since yesterday was a complete and utter waste of my time, on my favorite day (yup, love leg day) today was hammer to the floor no socializing at all. This is what I need to get back to. I left my partner behind several times bc he wanted to socialize with other guys. That's fine with me if he wants to, but I'm at the gym to bust ass and get work done, not to socialize and I'm not slowing down for him to catch up. He got the hint pretty quick. I doubt he'll be able to handle this long bc he's mainly there to socialize (and that's why he hasn't progressed much at all in any lifts)

ChestFlat BB 235x8x3well, left shoulder is still not great. It got really irritated (anterior shoulder impingement) rest of workout some light weight shoulder work trying to get my shoulder to feel better.

Legs: Solo..partner says he's stuck in a meeting, which is bullshit..bc he seems to always be stuck in a meeting on leg days, little bitch. Anyways, just as well with me, means I'm getting lots of work done.

Squats:post workoutsleeves and a belt420x2x8had a little tightness in one part of my back, but I was able to finish.Leg ext:single leg, weight per lega shit ton of reps, started at 50 worked up to 150 and did drops sets of 10 reps each all the way down to 30.

Chest day...boy way it ever, shoulder felt great..PR's ensued!!Flat BB:went off routine bc I wanted to get some heavy work done, I did do the one heavy set according to my routine though.bar-3x a lot135-3x a lot225 3 x 5 (if you'll notice there's a lot of extra warm ups ;))315x1heavy set380x1...PR and it flew down and up with ease!

now let the overload training begin-slingshot work365x8405x3455x1 (HUGE PR with slingshot, once it hit my chest I only moved it a few inches and dropped it, paused and then drove the shit out of it and it flew up, even my partners jaw dropped) I was super phsyched!And now for a little torture..one big drop set405x5 / 315x6 / 225x12

needless to say, great flat bench day

hit the incline hammer machine180x10270x10360x8180x10

that's it, hit the showers and I was so pumped putting on deodorant was a challenge, lol..squats tomorrow, planning on going off routine and seeing how far past 6 hundo I can go.

hmm..where to startsleeves315x5315x3315x3Belt and sleeves405x1495x1Belt and wraps585x1635x1 (PR-without box)635x1vid is second attempthttp://www.youtube.com/watch?v=rli3hYlyYRI (http://www.youtube.com/watch?v=rli3hYlyYRI)

Good day, 635 was a little high, but I'm happy with it for now, I'm still over 13 weeks out from my meet, so I'll have more weight on the bar by then and get it deeper

For shits and giggles Snatch grip DL's -( I've seen other guys post about these, thought it was something like a hook grip, but it's not...It's basically a super wide Deadlift)135x2x5225x3 (test)225x3x5 - not pushing it with these, mainly testing their effects on my backSnatch grip- to summarize them, it's hard to even call them a DL, this really hits from your mid back up to your traps, I felt nothing at all in my lumbar and I believe that's bc of the starting position. To begin the lift you have to squat way the phuck down. I don't know how they will carry over to my DL's, but for a great back work out I absolutely love them. Here's a quick vid of my first set at 225, like I said, it's only my first time trying these so I wasn't interested in pushing hard.(I took my shoes off for the remaining sets, you can see my toes come up bc my balance was off)

high vol leg dayHad a VERY laborious morning so I was already exhausted before I startedFront Squats:135x10135x10225x5225x5315x5405x3455x1475x.5 -fail.....got halfway up and tilted ever so slightly and the weight literally shot forward, my arms will probably be bruised, I'm disappointed bc I had it,oh well, next time.

Leg ext:50x20drop set- alternating single leg, no rest at all (partner moved the pin while I switched legs:100x1090x1080x1070x1060x1050x1040x1030x1020x1020x10

that's it. Few hours left too work...if I don't pass out from exhaustion.

My Shoulders are killing me! solo day!OHP: (I had to press in a squat rack....no so safety pins...well no where near where the bar is, so I didn't push myself too hard.135x10135x10185x6205x5225x5225x5225x5235x4235x3

Flat Bench BB (light weight per my routine)quick warm up then265x2x8

Bench over DB flys for rear delt:30x1035x1045x10

Face pulls (cable machine so I don't know the weight??x3x20

I had to use the squat rack for OHP bc some fat tard was doing 1/4 front squats with 85 lbs!! The idiot was probably 5'10 and a very sloppy 260. Fortunately, he didn't have his stupid ass oxygen restrictor mask on, not only does he look like an absolute moron with it, the noise he makes is highly irritating.

My legs felt good. I was just exhausted, felt kind of funny going into the gym, hope I'm not catching this cold, or whatever it is, that everyone in my office has.

Actually, what hurts is my left Bicep. I think a nerve is irritated in my left shoulder and I'm feeling it in my Bicep, I believe it's a nerve, bc the pain radiates from my shoulder straight down my arm, to my bicep /elbow down to my thumb. Unfortunately, it like to linger in my bi.

I've had to be real careful squatting lately bc if I don't get the bar set just right on my traps it literally feels like my left shoulder is being pushed out of socket. That happened Tuesday as I was unracking and I had to immediately set the bar down, give my shoulder a second to relax and then reset the bar.

My legs felt good. I was just exhausted, felt kind of funny going into the gym, hope I'm not catching this cold, or whatever it is, that everyone in my office has.

Actually, what hurts is my left Bicep. I think a nerve is irritated in my left shoulder and I'm feeling it in my Bicep, I believe it's a nerve, bc the pain radiates from my shoulder straight down my arm, to my bicep /elbow down to my thumb. Unfortunately, it like to linger in my bi.

I've had to be real careful squatting lately bc if I don't get the bar set just right on my traps it literally feels like my left shoulder is being pushed out of socket. That happened Tuesday as I was unracking and I had to immediately set the bar down, give my shoulder a second to relax and then reset the bar.

Sorry to hear that……but got damn, at least I get the feeling you're somewhat human after seeing the weight you toss around "so I didn't push myself too hard".

Seriously, though, take care of that bicep and shoulder. Almost sounds like it's related. Pinched nerve perhaps. First meet coming up and you WANT to be at 100%!

Chest day:Flat Bb (post warm up)375x fail ( I had it and was slowing down at the top and my jackass partner grabbed the bar and almost wrecked my shoulder)375x1 (I told him to step the phuck back!)335x3335x4335x4335x5

Slingshot 365x6-I was pretty worn out, so that was enough overload

for some reason the gym was busy, couldn't get to incline or hammer strength- machine flies:140x10180x8240x8 (machine maxed out)

Incline BB open!225x10that's it, my chest and front delts were exploding from the cable fllys, seriously pumped and tight so I was worried about tearing something dropping the bar on incline all the way to my chest.

Aaaannnnd that's the last entry you'll see on DL's until at least June!!

High vol Squats: post warm up380x3x3 This was supposed to be 8x3 but my back tightened up so bad that when I unracked for my 4th set I could barely walk it out without extreme pain so I threw the bar back on the rack and quit!! F'N DL's really screw up my squats so I won't be doing them again.

Single Leg Leg extpost warm up and a few2 working setsThis is one huge drop set, no break, alternating legs for each set, weight per leg150x5130x6100x1090x1080x1070x1060x1050x1040x1030x1020x1010x10

heavy legpost warm up605x1540x3x3was supposed to be 540x5x3, however a prior powerlifter was working in with my lifting partner and of course he couldn't f'in focus worth a shit to help with my wraps. I'm considering moving my squats to the weekends to the PL gym by my house and start training my heavy days with them so I can get some real work done, maybe even get through my full routine once.

heavy legpost warm up605x1540x3x3was supposed to be 540x5x3, however a prior powerlifter was working in with my lifting partner and of course he couldn't f'in focus worth a shit to help with my wraps. I'm considering moving my squats to the weekends to the PL gym by my house and start training my heavy days with them so I can get some real work done, maybe even get through my full routine once.

that's it, that took 1.5 hours....what a fucking waste.

Man, after the troubles you've been having with the lifting partner I'd just kick him to the curb, cause it sounds like you're just spinning your wheels when he's there.

Great job on those PR's. Sucks about the DL's though. I haven't done them in SO long myself.

Thanks man, I absolutely hate DL's now. After my meet I may cut back on squats and focus more on DL's and try to build them up....maybe, ....it is really dependant on my lower back.I'm coming to the realization that it's true some people are built to squat and some for DL's and a lot of heavy squatters aren't good pullers. I may be able to get my DL near 600, but anything beyond that doesn't seem realistic. My squat on the other hand continues rising with no end in sight.

Great job on those PR's. Sucks about the DL's though. I haven't done them in SO long myself.

Thanks man, I absolutely hate DL's now. After my meet I may cut back on squats and focus more on DL's and try to build them up....maybe, ....it is really dependant on my lower back.I'm coming to the realization that it's true some people are built to squat and some for DL's and a lot of heavy squatters aren't good pullers. I may be able to get my DL near 600, but anything beyond that doesn't seem realistic. My squat on the other hand continues rising with no end in sight.

Yea, I can see how anything beyond a 600 DL wouldn't seem realistic. :o :jester:

After I really hurt my back last year I have just shy'd away from doing deads. Now I can't seem to motivate myself to start again, and they used to be one of my favorite exercises.

That's really going to depend on the next few weeks of training, but I'm hoping to open with at leastBench: 385Squat:650DL:500

we'll see from there, I'm hoping with 2nd and 3rd attempts to get Bench:420Squat: 700DL:535 ( not much hope with this, really just hoping for the best, maybe adrenaline will help, but I'm not caring much about my DL)

That's really going to depend on the next few weeks of training, but I'm hoping to open with at leastBench: 385Squat:650DL:500

we'll see from there, I'm hoping with 2nd and 3rd attempts to get Bench:420Squat: 700DL:535 ( not much hope with this, really just hoping for the best, maybe adrenaline will help, but I'm not caring much about my DL)

:eek: Damn, those are some serious numbers. Not to mention the 1655 total. Best of luck. Can't wait to see the results.

Single leg- leg ext50x2085x10Monster drop set (alternating legs, no rest):120x10110x10100x1090x10 (10 was pretty optimistic-lowered reps for a few sets)80x670x660x650x1040x1030x1020x1020x10

lying leg curls95x10125x10155x8185x6205x5

that's it, legs are beat

I don't know wtf I'm doing on squats, but my bicepts are getting irritated, especially my left. I may be pulling the bar too much or it's sitting on a nerve in my shoulder, whatever it is , it's a very irritating pain.

ChesticlesFlat BB: (I'll include my warm ups to give an idea of what I'm doing)2 sets of bar x 16-20(not really counting, just getting the joints lubed and blood flowing)135x3x10ish225x2x5-6315x1365x1program:395x1 (PR ;D) (unfortunately that's the heaviest it goes this round, slight drop next week then cycles to 405, another drop then cycle to 415!)355x5x3 (all paused reps)Took a long time to get through all that not much time left

Incline BB225x5315x1365x.5? (fail, but got I off my chest and about halfway up before it got stuck...huge PR jump attempt, not bad considering this is after the flat BB work)

that's it today, next week I'm on vacation, but I'll be sure to hit at least my heavy bench and squat days, but that might be it.

Squats:so the program called for 620x1 then 555x5x3this is what happenedsleeves only135x2x10225x2x5315x6405x3sleeves and belt495x1wraps and belt:585x1620x1went down hill from here, royally phucked up a wrap and pinch the lower part of my quad in the wrong area, couldn't even do a partial bend and had to unwrap, by that time my shoulder pain started kickin in. So squatting during lunch hours with high numbers is becoming a problem. It took most of my time up just to get to 620. I'm going to have to try to figure something else out to be able to squat high numbers and complete my workout.

So I did a LITTLE research on my bicep/shoulder pain when squatting and I think it may be bc I changed my grip recently and started wrapping my thumb around the bar rather than the normal suicide grip I usually use. The reason I changed is bc I'm building up a callouse on the outside of my thumb from it, guess I need to change back to the suicide grip and live with the callouse rather than this shoulder/ bicep pain.

possibly, actually I'm not sure it's a callous, it's more like a very rough hard spot of skin. I used to have the same thing on my middle finger when I was a kid in school, it developed from using a pencil so much.

possibly, actually I'm not sure it's a callous, it's more like a very rough hard spot of skin. I used to have the same thing on my middle finger when I was a kid in school, it developed from using a pencil so much.

It's called a writer's bump callus. You can soak for 10 min in warm water and Epsom salt. Lightly file it with a nail file, an emery board or pumice stone. The skin is already dead so it shouldn't be painful. Do it a few weeks and you should be good to go.

It's called a writer's bump callus. You can soak for 10 min in warm water and Epsom salt. Lightly file it with a nail file, an emery board or pumice stone. The skin is already dead so it shouldn't be painful. Do it a few weeks and you should be good to go.

Lot a volume in here holy smokes!

ok, cool, it has a legit name. Thanks Kimm I'll give that a try, thanks for stopping by my little journal. :D

Single arm hammer strength pull down: PPS/pwo90x2x10180x3x10270x3x8Here's a little vid of this movement, nothing special, very light weight, I just recorded it to see how my back looks, not bad for my current weight, I can still see muscle.http://www.youtube.com/watch?v=sn3qwdMTvgw (http://www.youtube.com/watch?v=sn3qwdMTvgw)

Just a quick drive by posting for a journal entry, was on vacation for a week. I worked chest last Monday and that's it and really I should have skipped that bc my body needed the break. It was a shitty workout, took2 lifts to hit 375 and I didn't make it through my working sets bc my shoulder was so phucked. Today was a different story! ;)

Flat BB:tons of warm up sets, several extra's (more than usual)Heavy single:385x3!! ;D was supposed to be a single, however it felt so good I repped it out. (rep PR)Working sets:345x5x3 (although it's fairly light, it takes a LONG time to do 5 sets at this weight....all paused reps)

with time almost up:Incline BB225x3x15Just knocked out some high rep incline and called it a day. Had a stupid pump, could barely put on deodorant without my chest cramping.

Left shoulder stayed strong, just gotta bench slow and stay tight and careful.

SquatsRaw135x10135x10225x5225x5315x3405x3Belt:495x1Belt and wraps:605x1working sets:540x2 (raw)540x3 (wrapped)that's it...was supposed to do 5 working sets, but there just isn't enough phucking time to hit all those sets at these high weights in an hour.

Chest daywas supposed to be395x1355x5x3turn out to be 395 fail355 fail

warm up was horrible, I was able to get 365 on my 2nd try, but my left shoulder really acted up. I wasn't feeling it today. My arms felt like shit and didn't feel good at all. Normally, when I get to that weight, I can feel my bi's, tri's and forearms super pumped and locked in....nothing today, sucks after killing 385 for a triple last week.

Chest daywas supposed to be395x1355x5x3turn out to be 395 fail355 fail

warm up was horrible, I was able to get 365 on my 2nd try, but my left shoulder really acted up. I wasn't feeling it today. My arms felt like shit and didn't feel good at all. Normally, when I get to that weight, I can feel my bi's, tri's and forearms super pumped and locked in....nothing today, sucks after killing 385 for a triple last week.

Well that sucks.Chalk it up to an off day and march on forward next time.

Chest daywas supposed to be395x1355x5x3turn out to be 395 fail355 fail

warm up was horrible, I was able to get 365 on my 2nd try, but my left shoulder really acted up. I wasn't feeling it today. My arms felt like shit and didn't feel good at all. Normally, when I get to that weight, I can feel my bi's, tri's and forearms super pumped and locked in....nothing today, sucks after killing 385 for a triple last week.

Well that sucks.Chalk it up to an off day and march on forward next time.

yup, I think I'm going to rework shoulder day, to very lightweight work for now. Maybe if I ease up on them, that will help, since I'm basically breaking PR's every week.

Chest daywas supposed to be395x1355x5x3turn out to be 395 fail355 fail

warm up was horrible, I was able to get 365 on my 2nd try, but my left shoulder really acted up. I wasn't feeling it today. My arms felt like shit and didn't feel good at all. Normally, when I get to that weight, I can feel my bi's, tri's and forearms super pumped and locked in....nothing today, sucks after killing 385 for a triple last week.

Well that sucks.Chalk it up to an off day and march on forward next time.

yup, I think I'm going to rework shoulder day, to very lightweight work for now. Maybe if I ease up on them, that will help, since I'm basically breaking PR's every week.

Well, that's some crazy, heavy weight you're pushing on shoulders so if they're bothering you, it's the smart move to back off a little. Give the tendons and ligaments a chance to repair.

Chest daywas supposed to be395x1355x5x3turn out to be 395 fail355 fail

warm up was horrible, I was able to get 365 on my 2nd try, but my left shoulder really acted up. I wasn't feeling it today. My arms felt like shit and didn't feel good at all. Normally, when I get to that weight, I can feel my bi's, tri's and forearms super pumped and locked in....nothing today, sucks after killing 385 for a triple last week.

Well, a lot of variables with heavy days....

Odd the 355 failed though, based on your numbers I would have expected that to have gone up.. maybe bad warmup as you noted, or did you grind the piss out the 395 ?

Still good numbers.

Once put 325 on the bar, everything 'hurts'. I can feel it all, shoulders, chest, tris(outside) & biceps.. like I am at my limit or something.. heh. Still manage to get more up, but I feel it.

Do you have a lot of warmup sets or just a few?

I added more to mine, pre heavy to me loads and it has helped a bunch. Also adds a boatload of sets to my chest work, but..

I have a lot of WARM up sets, but my shoulder was really acting up, 365 least at of warm up and that took 2 attempts, i should have quit there, but went for 395 anyways and that pretty much killED my shoulder. I've got to baby it now, I'm scheduled for 405 next week.

Back dayFor some reason I miss DL's, even though I hate them with a passion, so insteadRack pulls-Sumo stance, bar below kneesbar x whatever135x10225x5315x5405x3 (lumbar tightening up)495x3585x2...hmmmmmmm no more lumbar pain605x1...no pain at all

yeah, that's weird stuff, the heavier I go, the less pain...and then by 600 no pain.

Maybe it just took that amount to warm up the back? And after it was good to go?Or did you change anything like your stance with the heavier weight?

No Stance change- sumo as usualMy partner was thinking the same thing about warm up, but when we DL we always do plenty of warm up. It was weird when the pain disappeared, but I wasn't about to complain.

Maybe it just took that amount to warm up the back? And after it was good to go?Or did you change anything like your stance with the heavier weight?

No Stance change- sumo as usualMy partner was thinking the same thing about warm up, but when we DL we always do plenty of warm up. It was weird when the pain disappeared, but I wasn't about to complain.

Maybe it just took that amount to warm up the back? And after it was good to go?Or did you change anything like your stance with the heavier weight?

No Stance change- sumo as usualMy partner was thinking the same thing about warm up, but when we DL we always do plenty of warm up. It was weird when the pain disappeared, but I wasn't about to complain.

High volume cheststarted with some bent over DB flys, trying something different to see if I can avoid shoulder pain25x3x20

Flat BBbar x2x20135x3x10225x2x5295x2x8

rack presses-starting point=arms at 90 degrees135x2x10225x2x5315x3

alternating DB front raises35x1045x555x565x565x5

seated reverse machine flys90x12105x10105x10

Flat BB slingshot work315x20 (I actually missed the right pin when reracking...actually I think I slammed it and the bar bounced out and the right side hit the floor, fortunately someone saw it and helped me pull it up)315x20

Heavy chestFlat BB (I did some light weight db reverse flys between each set to tighten up my rear delts, seemed to help alleviate/ prevent some shoulder pain.)barx2x20135x2x10225x3x5315x2x1365x1405x1..ishhttp://www.youtube.com/watch?v=GXVp144iNwk (http://www.youtube.com/watch?v=GXVp144iNwk)

Thanks Guys, I appreciate the props. I'm not counting the lift until it's cleaner and my spotter doesn't have to move the bar. You can see where he pushed the left side back out. He says he didn't help me, only moved the bar, but I want it cleaner.

Squats:sleeves only135x2x10225x3x5315x3Sleeves & belt405x3 495x1

wrapped & belt585x1635x1575x3

That's it for today. I was supposed to do 5 sets of triples at 575, howevers there's just not enough time during lunch to get through all that. I takes a good 45 minutes just to work up to my 1 high repl.

Thanks man, I think it's funny when people stop and stare when I'm doing front raises....I'm thinking...lol, it's front raises y'all, but it motivates me to push harder and rep the crap out of them.

High Volume leg daySo I figured I'd adjust todays training schedule and give my back a break and switch out squats for fronts today. I was supposed to do regular squats (65%) 385x8x3, but did tis insteadFront Squats:135x10135x10225x5225x5working sets315x3365x3315x3315x3315x3315x3315x3345x3That was fun and exhausting!

I attempted to do leg ext, but my left hip has really been irritated lately and these don't help, it immediately started hurting after my first set. Gave hack squats a try, that wasn't any better so I called it a day. I made it through a ton of front squats so I figured I'm good for today. I really need my hip to heal bc my squat sessions only get heavier from here. Hitting 650 in a few short weeks.

I have a huge smile on my face right now! phuckin happy as hell!!Rear delt fly-cable machine75x3x10

Flat BB (reverse rear delt fly's between each set 25lbsx16, and 5lb Semi Bent over lateral raise)barx2x10135x3x8225x2x5315x2x1365x1405x1!!! Countable PR.....absolutely clean and smooth, partner was no where near the bar this time.335x3x5 (big pause reps)

Incline BB225x5315x3 running out of time so

Cable flys:???light weight 3x20

Since I've been having issues with my left shoulder, I've been hitting rear delts a lot (multiple days per week and between bench sets).....everything light weight and high rep. It must be working bc my shoulder felt great today.

I have a huge smile on my face right now! phuckin happy as hell!!Rear delt fly-cable machine75x3x10

Flat BB (reverse rear delt fly's between each set 25lbsx16, and 5lb Semi Bent over lateral raise)barx2x10135x3x8225x2x5315x2x1365x1405x1!!! Countable PR.....absolutely clean and smooth, partner was no where near the bar this time.335x3x5 (big pause reps)

Incline BB225x5315x3 running out of time so

Cable flys:???light weight 3x20

Since I've been having issues with my left shoulder, I've been hitting rear delts a lot (multiple days per week and between bench sets).....everything light weight and high rep. It must be working bc my shoulder felt great today.

Thanks Kim, i really appreciate it. Here's a vid from today. 70lb db front raises for 10 reps per arm. Kind of look like I'm swinging, but a lot of that is the dbs pulling me forward on their way down. http://youtu.be/IF2EOw4bFqI (http://youtu.be/IF2EOw4bFqI)

Leg ext:post quick warm upSingle leg, alternating, only rest is while the other leg is working. My partner is moving the pin to eliminate any rest.110x10100x1090x1080x1070x1060x1050x1050x1050x1050x1050x1050x10

I dont' know what happened today, off day...retarded sportter, hard to say

Did 3 sets of reverse flys on the pec deck, some bent over reverse flys

Flat Bench BBbarx2x20135x2x10225x2x5315x1365x1..easy405....I get under the phucking bar ready to lift and my phuck tard partner decides he's going to chit chat with one of the other guys.Failed the lift, now my head is out of the game, shoulder is phucked failed 345Told him something along the lines of "Either come in here to lift, or come to socialize, but if you want to lift with me it can't be both"Packed my shit and left.

Now my left shoulder is sore, I'm going to have to force a phucking deload and hope I can get it to heal. I moved 405 easy last week, but I need to get to the point that it moves easy every time, not this hit or miss shit.

So, got my new singlet yesterday.....these things suck big time!! I got the 2xl and I still had to have help getting into the dam thing, talk about uncomfortable. It's definitely high quality, I'll give them that.

So, got my new singlet yesterday.....these things suck big time!! I got the 2xl and I still had to have help getting into the dam thing, talk about uncomfortable. It's definitely high quality, I'll give them that.

Squatsraw135x2x10225x2x5315x3405x1495x1545x1 (I tried nose tork for the first time and took a big wiff....holy fuck!! I like it!)belt595x1

that's itI've got to go home and practice wrapping by myself. I told my partner to stay the phuck away today, which means wrapping is a little more difficult. I'm swapping out my 2.5 kraits for my 3m, RPS allows the 3m, so that's fine. I tried wrapping a few times and just couldn't get them to the tightness I like by myself.

My thoughts and a fair warning to anyone that desires to train with me:When I walk into the gym I am there for one purpose and one purpose only. I am there to lift and destroy numbers. I am not there to socialize, for buddy time or any other bullshit. I am there to work and I'm focused on the task at hand. Yes I am do look unapproachable, yes I do look mean. That's bc I am not there to talk, I have a goal and chit chatting won't help me achieve said goal. So either lift or get the fuck out of my way.

Back dayHaven't pulled Deads in a long while, I'm about a month out so I figured I'd give it a go one last time. Probably won't pull again till the meet.Sumo DL135x2x8225x2x5315x2x3405x1495x1525x1 (pretty easy pull, heaviest I've done in well over a year or so.)545xfail (the bar moved about 6", which is more than I expected, I was very happy just for that!)515x1

narrow grip neutral pulldowns140x10190x5225x5275x5300x3

Single arm hammer strength (pps-pwo)90x10135x6160x5160x5

Double arm hammer (different variant)-pwo180x10270x6360x5450x6

hammer strength lo->hi rows-pwo180x10270x6360x6

Cable station lat stuff (I don't know what it's called, you pull opposite cables simultaneously. Starting above your head pull out and down, slight bend in elbows, but otherwise straight the whole time.) -also how most BBer's get into wide lat pose.10x2015x1615x16

Good pulling session.You didn't mention it so I'm guessing the back wasn't bothered by deadz today?

As far as kilts go....they're awesome!I've got a formal one from when I was in a bagpipe band but I have a couple other utility kilts...so comfy! ;DEven tree trunks will fit.

Thanks brother!My lower back tightened up a little bit, but not terribly bad...not like usual. It feels fine right now, I'm going to the Europa Friday to watch some geared PL'ing, they may have added a few raw late in the mix, but I won't be doing legs so I figured if my back acted up I'd have extra time to heal before next week.

another shitty chest dayFlatbarx2x20135x2x10225x3x6315x2x1365x1405xfail--twice :'(working sets:355x2x3Was supposed to do 5 working sets, but something is just off, my arms don't feel good nor as tight as they should, so I switched to some over load

sling shot405-failed315x16365x fail...partner handed it off terrible and the bar was almost on my stomach.done

I'm baffled, I can't figure out why I killed 405 3 weeks ago and failed at it the past 2. I can feel it on the descent that my arms are just not as tense as they should be.

Have you thought taking a week off from benching or just hitting it real light to see if that makes a difference?

Spoke with my buddy (Danny) very accomplished PL'er and he highly recommended toning my training down. I have a heavy squat day tomorrow, after that the rest of the week is just high volume stuff, no big deal. But next week I'll do a deload, just back up the following week, and then take a week off and that brings me right to my meet. It's definitely not a lack of food or sleep, but these heavy ass benches are starting tokill my joints (elbows) so I'll have to ease off, let them rest so I have a good showing at the meet.

Have you thought taking a week off from benching or just hitting it real light to see if that makes a difference?

Spoke with my buddy (Danny) very accomplished PL'er and he highly recommended toning my training down. I have a heavy squat day tomorrow, after that the rest of the week is just high volume stuff, no big deal. But next week I'll do a deload, just back up the following week, and then take a week off and that brings me right to my meet. It's definitely not a lack of food or sleep, but these heavy ass benches are starting tokill my joints (elbows) so I'll have to ease off, let them rest so I have a good showing at the meet.

That sounds like a good plan.If you think about it you were killing it with heavy ass weights consistently the past couple weeks and continuing to push it. I bet a deload week will work wonders.

how to phuck up a squat 101I know the issue...lets see what you guys sayhttp://www.youtube.com/watch?v=StXQWtf9juY (http://www.youtube.com/watch?v=StXQWtf9juY)

2nd attempt-a little high, I may have pulled my calf and sternum in the previous fail, I hit depth a few weeks ago at this same weight, so I should be alright at the meet. Light weight next week, then one more attempt at a heavy squat before the meethttp://www.youtube.com/watch?v=hAAip6X-oik (http://www.youtube.com/watch?v=hAAip6X-oik)

ibuprofen time

Title: Re: The Road to 405
Post by: FLEX on May 03, 2016, 02:25:46 PM

First one was hard to tell from the angle, but maybe try to descend a little quicker and explode up.

First one was hard to tell from the angle, but maybe try to descend a little quicker and explode up.

Kinda lol'd at "beauti-........." owait :S

:D

yeah, I lol'd at that too, and I agree with the angle, that's why I had my camera guy move on the 2nd vid. I think next time I'll have him sit on the ground so I can see my hip angle better.

I had no base on the first one and you can see my balance was all over the place so when I rose, I tipped back and that was all she wrote. 2nd attempt I had a stronger base and was a lot smoother. I didn't get the depth I wanted/needed, but my left calf was and is bothering me so I didn't want to push it too much. I agree with speed, I hit all my lower weights up to 585 much faster and even 585 was really easy. I attempted that on my vid, but without a solid base, that wasn't happening.

On a separate note..even though I laughed at this, it is a reminder of how clueless my partner is and why I need to get into a real gym. The fail was a shitty squat all around, not a dam thing beautiful about it. I was messaging with Alex the other day and he reminded me of the saying "If you're the strongest guy in the gym, you're in the wrong gym" and it's true, I've come a long way on my own and think I'll do decent on stage. I need to get into a gym with some real monsters that know how to lift and can tell me when I'm missing depth (while I'm squatting) or what tweaks I need to make. I think lifting with stronger guys also motivates you to push yourself even harder.

ok, deload mode has started for the next week and a half. My left leg is hurting from yesterdays fail (mainly the outer part of my calf towards the top). It's not bad just a very slight pull. Should be back to normal in a day or 2. Regardless, I'm taking it easy on everything until Monday the 16th. Then I'm taking a couple days off work, going to the PL gym hitting it extra hard (PR's) for the week followed by a week of no lifting...then meet time. So there may not be much activity in my journal until post meet.

squats- trying to dial in my squats, just a tad high, I really want to open with 6 bills, ran a couple sets of doubles at 605, should have done triples, but I didn't want to push too hard after my fall on Tuesday, fortunately my left leg was feeling a lot better today, didn't have any issues.

Maybe a touch deeper just to keep the judges happy. I looked at it full screen and stopped it at the bottom. It looks like you hit parallel on both sets. Whether the judges would see that or not.....

Yup, I've got to drop a bit more. It would be helpful if my partner had half a brain and could give me a little help while I'm squatting...maybe just say deeper...deeper...good, some kind of indicator, so I don't have to go to the playback each time.

Maybe a touch deeper just to keep the judges happy. I looked at it full screen and stopped it at the bottom. It looks like you hit parallel on both sets. Whether the judges would see that or not.....

Yup, I've got to drop a bit more. It would be helpful if my partner had half a brain and could give me a little help while I'm squatting...maybe just say deeper...deeper...good, some kind of indicator, so I don't have to go to the playback each time.

That'd help.Question, do you not feel it when below parallel? Not sure how to explain but I know when I'm above, at, and below. Maybe it's the fact my weights are waaaayyyy lighter? :dunno:If you put on 315 would you be able to feel where you're at?

315 I go atg....heck even 545 i can go atg and pause it. Once i get wraps on though, i have a hard time getting too far past parallel. When i wrap up super tight, squatting feels very different than raw

315 I go atg....heck even 545 i can go atg and pause it. Once i get wraps on though, i have a hard time getting too far past parallel. When i wrap up super tight, squatting feels very different than raw

yeah, forgot about wraps. Never have used them but I've read enough to know with them tight it'd be a challenge.

One day, when I grow up, I might actually get to the point I need wraps :-[

Title: Re: The Road to 405
Post by: FLEX on May 06, 2016, 09:03:50 PM

Dude you are strong as fuck but I dunno if those squats will get white lights in your fed.

Seriously I was calling Lisa's depth in Syracuse 2 weeks ago and you know I am the squat depth Nazi and one of the judges pulled me aside and said "That was on the margin."

FUCK.

I was like wtf?

He said "it was good but it was close"

Me and Lisa were both like WTF??????

Anyway, not trying to discourage you because judging is judging and it isn't consistent, but just be careful.

I agree with you Flex, those where high....even if they were close, they'd probably get red lighted. I'm going to a real PL gym next week to train with some guys that can help me during my squat. I think the strength is there, i just need to get the right feeling of getting far enough below depth that there's no q about it

You can hear my idiot partner yell it "perfect" on one squat and is obviously high, that's not helpful at all

deload week, just posting a quick vid. Only worked up to 545, did a quick raw rep and then some wrapped work at the same weight, just focusing on depth. Here is 545 on the left vs 600 on the right. There's really no excuse for the 6 hundo not to be lower. Next week will be 110% work, but I'll be mainly focusing on depth.

deload week, just posting a quick vid. Only worked up to 545, did a quick raw rep and then some wrapped work at the same weight, just focusing on depth. Here is 545 on the left vs 600 on the right. There's really no excuse for the 6 hundo not to be lower. Next week will be 110% work, but I'll be mainly focusing on depth.

deload week, just posting a quick vid. Only worked up to 545, did a quick raw rep and then some wrapped work at the same weight, just focusing on depth. Here is 545 on the left vs 600 on the right. There's really no excuse for the 6 hundo not to be lower. Next week will be 110% work, but I'll be mainly focusing on depth.

Very strong, or as we say around here wicked strong. When I wrap and get heavish I have no clue where my depth is. When it's light and I have no wraps I can definitely "feel it". And then there are times where some part of me just wusses out when it gets heavy.

Been lifting all week, fairly light.I purchased some Manus grips on Amazon and used those yesterday for back day. They are a monetarily cheaper version of the fat grips, but still great quality. Anyways, they make quite a difference and are great for grip work. I used them for BOR's, did several sets of 138x8 and it was a helluva challenge holding onto the bar. I will admit, that it doesn't do much for the back...not with 135 anyways, maybe down the road I'll be able to do heavier. I also tried them out with Cable pull downs and hammer strength pull downs, same deal with those, have to go light in order to hold on, lol. Gave them a go on curls and they worked great. Will give them w try on bench next week and keep using them on back day during warm ups.

Hit some legs today...just stayed light. My right quad is still sketchy, must have pulled it worse than I though.

What are you hoping to gain from the grips? Never tried anything like them here.

Thanks, I thought my quad was getting better on Monday, but it hasn't changed much since then. There's no brusing so I don't think there's a tear, it's just going to take a little longer than I though to heal and I'll need to be careful not to tear it in it's weakened state.

The grips are great for grip strength, I'll try them on deads in a few weeks, since I don't have an axel, they'll kind of imitate DL'ing with one. From what I've heard, using them on bench gets rid of a lot of elbow pain (tendonitis) so, that will be a little bit of therapy for my elbows.

Dayum!!! I thought 405 was a big bench but you just upped the ante big time. ;) lmao

hellz yeah, dream big!

That's it brother. Go hard or go home.

Yeah buddy

Chest day: Solo, taking it easy, shoulder is still not great, might as well try to get the fucker to healFlat BBbar x 2x20(manus grips)135x2x10 (manus grips)225x2x5 (manus grips)315x3315x3335x3-left shoulder did not like thatpulled out the old sling shot335x10

Incline225x5275x3315x3-that's about as hard as I wanted to push it without a spotter

Damn it sounds like you got all tore up at that comp. Hope you recover quickly.

I love the pec deck but unfortunately the 'brand new' one at my gym is down right now. SMH They bought all new Icarian equipment about a year ago and it seems like nothing but trouble. Shit is always broken. To top it all off, they took out the 2 old leg extension machines and replaced them with 1 new one. Seriously a WTF moment. It's always being used. >:(

We have 3 leg ext machine and I'm constantly having to kick someone off of the one I like (it allows you to hit each leg separately with their own weight stack) My quad is about95% today, didn't affect squats at all today.

Squats (solo)sleeves only135x2x10225x2x5315x3405x3495x1Belt and wraps (trying out new RPG 3's) 585x2x1I'm not too sure about the wraps, I'll have to try again when I have help wrapping bc I couldn't get them as tight as I like. Once they loosen up they may end up being the same as the kraits. Only time will tell.

still lifting daily, nothing exciting, just trying to keep my strength up during recovery. I was able to bench 315x10 for a few sets Monday, deadlifted again today pulled 500 easily, back day pretty similar to last weeks. Squatted yesterday, worked up to 600, partner was there, so I was able to really crank down on the wraps. They are great wraps, but I would say they are almost identical to kraits. I'm thinking of ditching wraps for a training cycle and just stay sleeved. My sleeved max is at least 545 (did it yesterday) I've never tested it beyond that.

As long as your knees are gtg ditch the wraps for a while. When you go back to them you'll feel like the hulk. My knees are junk, so I can't do that trick. I did it last year. Trained for a meet w/o wraps then used them at the meet.